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Exercise Index Quads Introduction to Quad Training
The Quadriceps
The quadriceps are the muscles at the front of the thigh which act
as extensors of the leg. The four muscles involved are the rectus
femoris, the vastus intermedius, the vastus medialis of the inner
thigh, and the vastus lateralis of the outer thigh.
The Muscles of the
Quadriceps
(1) The Biceps
Femoris: These are the thigh flexors at the rear of the
leg.
Function: To curl
the leg back.
Other important muscles of
the upper leg include the tensor fasciae latae, coming down from
the hip to the outer thigh; and the sartorius, the longest muscles
in the body, which weaves diagonally across the front of the
thigh.
Training the Quads
Lower Thigh
Development
- Squats
- Hack Squats
- Leg Presses
- Leg
Extensions
Outer Thigh
Development
- Front Squats
- Hack Squats
- Squat or Leg Press
Movements (with toes pointed straight and feet
together.)
- Abductor
Machines
Inner Thigh
Development
- Lunges
- Straight-Leg
Deadlifts
- Squat or Leg Press
Movement (with toes turned outward.)
- Abductor
Machines
Front Sweep of
Thighs
Quads Training
Tips
In order to train your quadriceps effectively, it is important to
adopt different stances depending on the type of development
desired. For overall development, your feet should be
shoulder-width apart and toes should be pointed slightly out. To
emphasize the outer thighs, you should keep your feet close
together, and your toes should be pointed straight ahead. To
develop your inner thighs and your front thighs, your feet should
be relatively wide apart and toes should be pointed out at a wide
angle.
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