The quadriceps are made up of four separate muscles that are located on the front your thighs, thus the name "quads." Together, they control the movements of your legs, from walking and extending to turning and bending. All four muscles attach to the knee through the quadriceps tendon. Together the vastus medialis, vastus intermedius, rectus femoris and the intermedius work in tandem as you move your knee. Exercises for the medialis strengthen and build all of the muscles in the thighs.
Squats
According to the Sports Injury Clinic, squats are the most effective exercise for the quadriceps. Squats can easily be modified to serve you if you're recovering from a medical quad injury or want to build strength and bulk. Squats place significant pressure on your knees, so make sure you can withstand the pressure before attempting the exercise. Start slowly by standing straight with your hands on your hips, and lower your hips just halfway to the full horizontal squat position. Hold for a few seconds and rise back up. Repeat 10 times. As you gain strength, lower your hips a little farther each time until your thighs are able to reach a parallel position to the floor. Hold free weights or a weighted barbell to increase the intensity of the exercise.
Lunge
Lunges also primarily work your quads and can be performed lightly or with your full weight in each move. Lunges also place enormous stress on your knees. Talk to your doctor if you have knee injuries or suffer from joint problems to find out if the exercise is appropriate for your condition. You can do lunges holding weights or barbells as well. Stand erect with your knees slightly bent, and step forward with your right foot, lowering your hips as you move forward. Your thighs should be parallel to the floor in the full lunge position. Keep your torso straight, and return your right foot to the starting point. Repeat with the left leg.
Knee Extensions
If you're recovering from an injury or knee surgery, perform knee extensions with no additional resistance. Once you've regained your strength, add resistance to knee extensions by attaching a resistance band to your ankles or use a knee extension machine at the gym. Sit straight on a bench or chair on which you can dangle your feet or at least square off your knees at a 90-degree angle. Lift your right foot straight out and then lower back down. Repeat 10 times, and then perform the moves with the left leg. You should feel your quads tighten and release as you perform leg raises.
Static Quadriceps Contractions
Static quadriceps contractions are designed for people who've recently undergone knee surgery and are not yet mobile. The exercise also is ideal if you work at a desk or spend a lot of time driving because it can be done anywhere with no one noticing. Concentrate on the muscles on top of your thighs and squeeze them tightly. Hold the compression for 10 seconds and repeat 10 or 20 times. The exercise can be performed while sitting or lying down.
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