The quadriceps are made up of four different muscles that make up the bulk of your front thigh. These muscles all work together to act as a powerful knee extensor. Conditioned quads play an important role not only in athletic performance but also in strong, healthy knees. Perform two to three sets of eight to 12 repetitions of each quad exercise to keep your legs lean and powerful. Consult your doctor before beginning any new exercise routine.
Front Squat
Front squats work the quads more intensely than the classic squat. Stand with your legs shoulder-width apart and your toes pointing forward or slightly out. Hold a barbell with an overhand grip and rest it across your shoulders and upper chest. Stick out your chest and raise your elbows as high as possible to keep the bar from rolling forward. With your back straight and your abdomen contracted, bend your knees and hips to lower into a squat until your thighs reach horizontal. Push through your heels to return to the standing position.
Leg Press
The leg press is a great alternative to squats if you suffer from back pain. Sit on the leg press machine, position your back snugly against the back rest and place your feet low and close together on the foot plate to isolate your quads. Release the safety bars, then bend your knees completely so that your thighs come in contact with your torso. Keeping your back flat on the back rest, press through your heels until your legs are fully extended. Carefully bend your knees to repeat the exercise.
Hack Squat
This exercise focuses the effort on the quadriceps. Stand in the hack squat rack with your legs straight and your feet slightly apart. Keep your feet closer to the middle or back of the foot plate to target your quads more intensely. Position your shoulders under the shoulder pads, press your back into the back pad, stabilize your abdominal muscles and grasp the handles. Release the safety latch, then bend your knees and hips to lower into a squat until your thighs are parallel to the floor. Push through your heels to return to the starting position.
Leg Extension
Leg extensions are the best exercise for isolating the quadriceps. Sit at a leg extension machine and grasp the handles or the side of the seat to stabilize your torso. Bend your knees and place your ankles beneath the roller pads. Press your ankles and shins into the pads to extend your legs until they reach horizontal. Squeeze your quads at the top of the movement, then slowly lower your legs back to the starting position.
References
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Quadriceps Exercises - Front Barbell Squats
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