Pilates Exercises For The Quads

Several Pilates reformer exercises focus on developing your quadriceps, the four muscles that make up the front of your thigh, according to master Pilates teacher Romana Kryzanowska. Set up your reformer with a medium tension setting for these four exercises. Check with your doctor before starting any new exercise program.

Knee Stretch Round

This exercise works your quads as well as your abdominal muscles, according to Kryzanowska. Kneel on all fours with your hands on the foot bar and your feet against the shoulder rests. Sit your hips back, just above your heels. Round your back up, drop your head down and relax your shoulders. Pump your legs out and in 10 times. Keep your upper body still and only press your legs out 80 percent during this exercise, recommends Kryzanowska.

Knee Stretch Flat

Changing the orientation of your spine works your abdominal muscles in extension in this version of knee stretch, notes Ellie Herman, author of "Ellie Herman's Pilates Reformer." After knee stretch round, look forward and stick your tailbone out. Arch your spine in a slight back bend with your hips farther back than your knees. Pump your legs out and in 10 times. Close the carriage all the way when you tuck your knees in, but only press out 80 percent. Limiting the press out protects your lower back during this exercise, notes Herman.

Knees Off

This exercise is more intense and can build larger quad muscles, warns Kryzanowska. Place your hands on the foot bar and stand up on the carriage with your heels halfway up the shoulder rests. Keep the carriage closed as you pike your hips up and back as far as they will go. Bend your knees about halfway to the carriage. Pump your legs out and in 10 times, with your knees and hips in a low position. Keep your upper body still and your shoulders relaxed as you move your legs.

Thigh Stretch

Stretch your quads at the end of this series with thigh stretch. Kneel facing the pulleys with your knees pressed against the shoulder rests. Hold the straps in your hands with your arms extended at shoulder height in the chariot riding position. Lean back -- the carriage will slide forward -- hinging at your hips until you should feel a stretch in your quads. Take three slow breaths in this position, then lift your hands slightly as you return to upright. Keep your spine extended during this sequence. Repeat this exercise five times.