Your quads, short for quadriceps, are made up of four separate muscles that converge at a single tendon that attaches just below your kneecap. Responsible for knee extension and hip flexion, the quads are strongly involved in activities such as walking, running, climbing stairs and cycling. There are numerous ways that you can work your quads, both in terms of exercise selection and equipment preference.
Freeweight Squats
Freeweights describe any freely movable load lifted against gravity. Examples include dumbbells, a barbell, kettlebells or medicine balls. One of the most widely performed freeweight leg exercises is a squat. Rest a barbell across your shoulders, or hold dumbbells in your hands. Stand with your feet shoulder-width apart. Lift your chest, push your hips backward and bend your knees. Descend until your thighs are parallel to the floor. Stand back upright and repeat. Do not allow your lower back to become rounded when performing squats as this may lead to injury. For safety, barbell squats should be performed in a squat or power rack.
Bodyweight Lunges
The main advantage of bodyweight exercises is that they require no special exercise equipment. This means that they can be performed almost anywhere. The lunge is an effective bodyweight quad exercise that also targets your butt and hamstrings and can help improve your balance. Stand with your feet together and your hands by your sides. Take a large step forward and then bend your legs. Lower your rear knee to within an inch of the floor, and keep your front shin vertical. Push off your front leg and spring back up to the starting position. Perform a second repetition, this time leading with your opposite leg. Continue alternating legs for the duration of your set. Keep your torso upright when performing lunges to maximize the benefit of this exercise.
Machine Leg Extensions
Leg extensions isolate your quads so that they work without the assistance of any other muscle. Sit at the leg extension machine, and adjust the back rest so that your spine is fully supported and your knees are aligned with the machine's pivot point. Rest the front of your ankles behind the leg restraints. Extend both legs together to raise the weight. Stop just short of fully straightening your knees. Bend your legs and lower the weight back down, but do not allow the plates to touch until you have completed all your prescribed repetitions. Lift and lower the weight slowly and smoothly. Kicking the weight up quickly makes this exercise much less effective.
Isometric Wall Squats
The majority of thigh exercises involve movement at your knee joint. In contrast, isometric wall squats involve no movement, despite being an effective exercise for your quads. Stand with your back to a smooth wall and your feet about shoulder-width apart. Lean your back on the wall, bend your legs and slide down until your thighs are roughly parallel to the floor. Adjust your feet so that your shins are vertical. Push as hard as you can against the wall and maintain this position for the prescribed duration -- for example, 30 seconds -- or for as long as you can. On completion, slide down the wall to the floor and extend your legs in front of you to rest.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building" Robert Kennedy; 2008
- "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003
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