The quadriceps are some of the most important muscles for runners. As you run, the quadriceps work in conjunction with the hamstrings to lift the legs off the ground and land safely. Weak quadriceps can lead to the development of runner's knee, also known as Patellofemoral pain syndrome, which can cause pain in the knees that ranges from mild to severe. Since the quadriceps are responsible for the movement of the kneecaps, exercising them on a regular basis can prevent runner's knee and enhance your overall performance.
Single-Leg Squats
Single-leg squats strengthen the quadriceps and the glutes in the buttocks. To perform single-leg squats, stand with your legs about hip-width apart. Lift one foot off the floor with the knee bent, and bend the supporting knee to about 50 degrees. Keep the knee over the foot, and try not to shift into your hip. Start with two sets of 12 repetitions. Hold 5-lb. dumbbells for an added challenge.
Leg Lifts
Leg lifts are a gentle yet effective exercise for the quadriceps. Lie flat on your back, with one knee bent at 90 degrees. Inhale, and as you exhale, lift your other leg until it is the same height as the bent knee. Keep your working leg straight and hold for three seconds; inhale and lower it back to the ground. Repeat 10 times per leg, working up to 10 sets of 10 reps. Be sure to keep the lower back flat on the ground to effectively isolate the quads.
Lunges
Lunges are an excellent overall leg exercise, and provide optimal benefit for the quads. Always perform lunges before a run to activate the quad muscles and prepare the knees for any stress. For maximum effectiveness, hold a 3- to 5-lb. dumbbell in each hand during this exercise. Stand with your feet hip-width apart, and inhale. As you exhale, step your right leg forward and bend the knee to 90 degrees. Be sure not to overextend the leg to prevent injury. Keep your back leg relaxed and bend as you feel comfortable. Hold the lunge briefly, and then step back. Repeat 10 times on each leg and do at least two sets.
Step-Ups
Step-ups work the quads, hamstrings and glutes. You will need a platform or step to perform this exercise. Stand facing the step, and then place the right foot on it. Step up with your left foot, straightening the right knee and extending from the hip as you step. Step back with the left foot and follow it with the right. Do 20 repetitions starting with the right leg, and then repeat with the left foot leading. For an added challenge, hold a 3- to 5-lb. dumbbell in each hand during the exercise, keeping the arms down at the sides.
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