Quadriceps Exercises

There are four muscles in our thigh region that's why the word quad - meaning four, quadriceps exercises are very important as they target these muscles. Quadriceps are responsible for our posture, and are extensively used when we walk, run or stand. There is no substitute for hard work and it's true when it comes to quadriceps strengthening exercises. Exercising our lower body is important because when we stand, walk, jog, or jump we are using our leg muscles and if they aren't strong we risk getting injured.

Exercises for Quadriceps

A good workout routine is a combination of a diet plan, rest and smart exercises that promote stamina building and muscle strengthening. When doing leg strengthening exercises keep in mind that the right form and technique is very important in avoiding weight training injuries. Let us take a look at some quadriceps exercises.

Barbell Squats: Known as the father of all barbell exercises, the squats are the best way to work your vastus medials and vastus lateralis muscles of the quadriceps group of muscles. Stand with your feet, shoulder length apart, keep your chest out and back arched. Evenly balance a barbell over your shoulders and firmly grip it with your hands. Once you are in this position, bend your knees and go down until your buttocks are parallel to the ground and you have a 90 degree angle with your bent knees. Breathe in as you go down and breathe out as you come up, use your heels to push your body up. Start with a warm-up set with less weight on the barbells and for the next set increase the weight. As a safety measure, ask your gym partner or instructor to stand behind you when you are doing the barbell squats.

Barbell Deadlifts: One of the most effective exercises for your quads is the deadlift, many bodybuilders have effectively used this exercise to tone their legs. Place a barbell on the floor in front of you and squat down with your back straight and grip the barbell. Once you have a firm overhead grip on the barbells, stand up by pushing your heels down in the ground without bending your back. In one smooth motion you have to pick up the barbell without bending your elbows or back as you stand up. Exhale as you stand and remember not to bend your arms, the barbell should end up mid-level when you stand. Place the barbell back on the floor and repeat the exercise, do 2 sets of 10-15 repetitions.

Leg Press: The leg press machine is a very effective fitness equipment for thigh exercises, and one of the better exercises for women. Lie down on the platform of the leg press machine and position your legs 10-12 inches apart. Remove the machine lock with your hands and balance the weight, when you are ready bend your knees slowly and let the plate come down towards your chest. Once your knees are almost touching your chest push the plate back to the starting position. Do 2-3 sets of 15-20 repetitions for good results.

Quadriceps exercises are the best way to shape your lower body and they will also help you burn the fat that seems to accumulate around the thigh area. If you have any physical problem or injury that might get aggravated due to exercise, consult your doctor before you begin.