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Quadriceps Muscles

The quadricep muscles is composed of four muscle groups: the vastus medialis or the “teardrop”, the vastus lateralis, the intermedius, and the rectus femoris. This group of muscles make up the front of the upper leg, which extends the knee joint.

Quadriceps Exercises

Squats

• Barbell Squat or Dumbbell Squats
• Hack Squats
• Front Squat
• Sissy Squats
• Single Leg Squats

Lunges

• Dumbbell Lunges
• Barbell Lunges
• Reverse Lunges

Leg Press

• Horizontal Leg Press
• Vertical Leg Press
• Angled Leg Press
• Machine Leg Press

Leg Extension

How To Perform Quadricep Exercises With Proper Form and Technique

Squats

Take a shoulder width stance or 2 inches more than a shoulder width stance with your feet angled out 5 – 10 degrees with the barbell behind your head on your shoulders between your deltoids and your trapezius muscles (not on your neck or too high on your shoulders). Your torso should be slightly angled forward with your chest high and looking forward. Your torso MUST keep this angle at all times throughout the entire movement or else you may experience a lower back injury. Descend until your thighs are about parallel to the floor making sure your knees are ALWAYS pointing in the direction your toes are pointing. Then ascend until your legs are slightly bent with a 5 – 10 percent angle and keeping your torso slightly angled.

Note: this exercise is considered by many the “king” of exercises (also deadlifts) since it works so many body muscles – upper and lower body muscles. It also stimulated natural production of HGH – human growth hormone – which increases the body’s hormone testosterone, which then increases muscle, and other benefits, such as slowing down the aging process.

Lunge

Starting Position

Take two dumbbells to your side, on your shoulders, or barbell on your shoulder.

Lunge Exercise

Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the standing leg curl exercise by lunging forward to the point where you have a ninety degree angle in your knee. Press off your heel.

Pointers

The Lunge exercise can be performed forwards or backwards. If you have any knee problems and still want to perform lunges, I would recommend performing Backward Lunges since Backward Lunges take off some pressure on the knees and are easier on the knees.

Make sure your chest stays high with your torso erect and when you come down, and your lower and upper leg forms a right angle or 90 degree angle – this is extremely important, so you don’t put too much stress on your ACL or anterior cruciate ligament.

Also make sure you come down on your heel and NOT your toes – also VERY important. Then push off with your heel to the starting position.

Note: Lunges is an excellent exercise as Lunges exercise and isolate many leg muscles – great for many sports, leg shaping, leg sculpting, and increasing metabolism for weight loss. Most people I’ve seen perform this exercise incorrectly and eventually injure their knees, many times not realizing it until days after the exercise when they finally feel it since many times a person won’t feel a joint injury for days after the initial injury. When performed correctly, this exercise will give many benefits.

Leg Press

Lie down on the angled leg press and place your feel shoulder width apart with your feet angled outward about 5 – 10 percent. Release the control lever and descend the weight right before your gluteus maximus would come off the machine – your butt MUST NOT come off the machine to prevent lower back injury – then ascend the weight until your legs are slightly bent with a 5 – 10 percent angle.

Leg Extensions

Get on the leg extension machine with your lower legs behind the cushion. Proceed to ascend the weight with your toes pointing in the same direction your knees are pointing in. Do NOT lock at the top. Descend the weight right before the weights meet each other.

Note: this is an excellent warm up exercise before performing compound exercises such as squats or leg presses or can be performed at the end of your workout for a burn out exercise.

Compound Exercises And Isolation Exercises Per Body Part

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exericses to achieve different results.