Quadriceps, or quads for short, is the collective term used to describe the muscles on the front of your thigh. Made up of four individual muscles with a common attachment point just below your knee, your quadriceps are responsible for extending your knee and flexing your hip. The four quadriceps muscles are rectus femoris, vastus lateralis, vastus intermedius and vastus lateralis. There are a number of exercises to target your quadriceps.
Narrow Squats
Performing squats with a wider than shoulder-width stance works your inner thighs, butt, hamstrings and quadriceps, but a narrower foot placement places a greater emphasis on your quads. To perform narrow squats, stand with your feet hip-width apart and your feet pointing directly ahead. Push your butt back, bend your knees and descend until your thighs are parallel to the floor. Push back up to the starting position and repeat. Make sure you keep your heels pressed into the floor at all times to make this exercise as beneficial as possible. You can make narrow squats more challenging by holding dumbbells or placing a barbell across your shoulders.
Leg Extensions
Leg extensions isolate your quadriceps muscles so that they work by themselves and not in conjunction with any other muscles. Leg extensions require the use of a leg-extension machine, commonly found in gyms. Sit on the leg extension machine so your knees are aligned with the machine's pivot point and your ankles are behind the leg restraint. Slowly straighten your legs against the weight until your knees are fully extended and then return to the starting position. Don't let the weight stack touch down between repetitions; this reduces the benefit of the exercise.
Hack Squat
The hack squat is a traditional barbell leg exercise that emphasizes your quadriceps. Place a barbell on the floor and stand with your back to it. With your feet shoulder-width apart, elevate your heels by placing them on 2.5 pound weight plates. Bend down and, with your hands just wider than your legs, grasp the barbell with an overhand grip. From this position extend your legs and stand up. Lower the bar back to the floor by bending your knees and repeat. Do not round your back during this exercise as this can lead to injury.
Straight Leg Lifts
Straight leg lifts are an isometric quadriceps exercise that can be performed almost anywhere. Sit on the floor with one leg extended and your other leg bent with your foot flat on the floor. Wrap your arms around your elevated leg to hold your body upright. From this position, contract your thigh muscles and lift your straight leg off the ground as high as you can without moving your upper body. Lower your leg to within 1 inch of the floor and repeat. You can make this exercise more difficult by wearing ankle weights. On completion, change legs and repeat.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
