The quadriceps, often referred to as quads, consist of the four muscles that make up the front of the thigh. Three of the muscles attach to the lower legs bones and one, the rectus femoris, crosses the hip and attaches to the pelvis. The quads provide strength to the knees and support the leg bones for optimum flexibility. Every strength and fitness regimen should include exercises that work the quad muscles.
Step 1
Use free weights to perform lunges that will work the quads and help you develop coordination. Hold a weight in each hand at your side while you are standing. Step forward about 2 feet and lower the back leg to the ground in a lunge without touching the ground. Keep your upper body erect and hold the dumbbells straight down. Repeat 10 times, moving up and down then switch legs and repeat on the other side.
Step 2
Sit at a leg extension machine and put your legs behind the bar so that it's resting on the front of your ankles. Lift the weight slowly to a count of five to build muscles. Breathe in as you lift the bar and breathe out as you restore it to the original position. Repeat 10 times, stop for 30 seconds and repeat again. Do three sets of 10 repetitions. Increase the weight only when you find the lifting is too easy, so as not to injure your knees.
Step 3
Set a cycling machine for high resistance or shift down on your gears if you're outside riding. Concentrate on pushing the pedals to work your quads. Trainers at Cycling Performance Tips advise finishing off your ride with the gears at the normal position to cool off your quads after working them.
Step 4
Wrap each ankle with a leg weight that straps around your ankle. Lie flat on the ground with your knees bent. Raise one leg so that it's at a 90-degree angle. Lift the foot so that it's straight in the air and then bring it down to the angled position. Repeat 10 times. Switch to the other leg. Repeat three times on each leg.
Tips and Warnings
- Combine cardio with quad muscle building on a step machine or use a free-standing step. Put one foot on the step and use your quads to lift your body up and down. Switch legs and pick up the pace. Step up with one foot and down, step up with the other foot and down, repeating for 50 to 100 steps.
- Avoid cramps and injuries by warming up before performing any quad exercises. Walk, jog or use an elliptical trainer to warm up the muscles. Stretch afterwards by grabbing each foot from behind and pulling up towards your buttocks. Hold your balance by holding on to a railing or wall as you stretch each leg.
Things You'll Need
- Free weights
- Leg extension machine
- Cycle
- Ankle weights
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