The four muscles that make up the quadriceps -- the rectus femoris, vastus intermedius, vastus medialis and vastus lateralis -- are all located on the front of the thigh. These muscles extend the knee and flex the hip. For example, when you rise from a seated position, your quadriceps extend, or straighten, your knees. When you walk up stairs, your quadriceps flex your hips to lift your thighs. By strengthening your quadriceps, you help stabilize and protect your knees and hips from injury.
Squats
Performing squats with a resistance band works both hip flexion and knee extension. Stand with your feet shoulder-width apart and your resistance band underneath both feet. Hold one end of the band in each hand. Bring your hands up to shoulder level, with your palms facing forward and the band behind your shoulders. Bend your knees as if you are going to sit in a chair. As you bend, keep your back upright and your heels on the floor, but do not allow your knees to move past your toes. Return to the starting position, initiating the movement by pushing your heels into the ground. Start with a single set of 12 squats and work your way up to three sets.
Lying Leg Extension
This exercise challenges your quadriceps’ capacities to extend the knees. Lie face down on the floor and bend your right leg. Cross the middle of your resistance band over the top of your right foot so that it pulls your ankle closer to your buttocks. Bring both ends of the resistance band over your right shoulder and hold them firmly on the ground. Straighten your right knee against the resistance of the band. When your foot reaches the floor, return to the starting position. As you are performing this exercise, engage your abdominal muscles to keep your pelvis stable and keep your knees together. Repeat 12 times. Then switch legs.
Seated Knee Extension
If your quadriceps are not flexible enough to allow you to perform the lying leg extension, try the seated version. Tie one end of your resistance band to the back leg of a chair. Tie the other end with a loose knot around the arch of your foot. Position the knot so that when you are seated with your foot on the floor, the band is taut. Work against the resistance of the band to straighten your leg. Return to the starting position and repeat 12 times. Then switch legs.
Monster Walk
The monster walk challenges your quadriceps’ ability to flex your hips. Tie your resistance band around your thighs so that when your legs are hip-width apart there is no slack in the band. Flex your hips and bend your knees slightly. Walk around, experimenting with different directions, keeping your knees bent. Every time you lift a thigh to take a step, you have to work against the resistance of the band. As you take a step, be sure that your legs are creating the movement. Some beginners have a tendency to twist their hips in order to move.
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