The quadriceps femoris also called simply the quadriceps, quadriceps extensor,
or quads, is a large muscle group that includes the four prevailing muscles on the
front of the thigh. It is the great extensor muscle of the knee, forming a large fleshy
mass which covers the front and sides of the femur.
LUNGES
LUNGES
Stand with your feet hip-width apart, holding dumbbells at
your sides. Take one giant step forward with your right foot,
and upon your foot’s landing, bend your right knee at a 90°
angle, making sure your knee stays behind your toes, while
simultaneously bending your left leg toward the floor.
Push yourself back up to your starting position, and repeat
the movement. Try to do 3-4 sets of 8-12 reps on each side; if
you see that you can do more, without feeling a burn, increase
the weight of the dumbbells you are holding, until 12 reps is a
challenge.
Muscles worked: glutes, quads, calves
CALF RAISES
Standing with your heels hanging off the edge of a step,
holding dumbbells by your sides, push yourself up onto your
toes, and slowly come down. Again, aim for 3-4 sets of 8-12
reps, increasing the weight if you feel that it is not challenging
enough.
Muscles worked: calves
Leg Curls
Climb onto the leg curl machine, gripping the handlebars and
placing the foot pad just above your heels. Bend your legs,
bringing your heels toward your buttocks, but not touching it;
slowly bring them back down. Do 3-4 sets of 8-12 reps, making
sure you are using enough weight.
CALF RAISES
LEG CURLS
Muscles worked: calves, hamstrings
LEG EXTENSIONS
Sit on the leg extention machine, with your knees bent and
the foot pad on your shins. Straighten your legs, until they are
parallel to the floor. Then bring them back down. You guessed
it: 3-4 sets, 8-12 reps.
Muscles worked:quads
DEAD LIFT
Dead Lifts
Stand with your feet shoulder-width apart, making sure not
to lock your knees. Hold a barbell loaded with weights, palms
facing down, hands shoulder-width apart, making sure not to
lock your elbows. Keeping your back straight, bend forward at
the waist, bringing the barbell down near your ankles. Using
your hamstrings and your buttocks (not your back), come back
up to your starting position, with a slight thrusting motion. You
know the drill.
Muscles worked: hamstrings, glutes
Leg Press
Climb into the leg press machine, place your feet hip-width
apart on the platform, with your toes facing slightly outward.
Lower the platform until your knees are at a 90° angle. Press the
platform back up until your legs are nearly straight; do not lock
your knees. Do 3-4 sets of 8-12 reps.
Muscles worked: quads, glutes, calves, hamstrings
LEG PRESS
LEG EXTENSIONS