Your quadriceps are a thing of beauty. The complete latin name for your quads is musculus quadriceps femoris, which translates literally to mean "four-headed muscle of the femur". And this is what your quads are, in essence: four muscles that run vertically along your femur.
Together, they are one of the strongest, sexiest and most used muscle groups in your body. We use them to stand, sit, walk, jump, run and climb. In other words, if you’re using your legs, you’re likely using your quads. All four muscles serve to straighten your knee, but some have additional functions as well.
Each of the muscles, except for rectus femoris, attach to the front of the tibia (the inner bone between knee and ankle) and originate at the top of the femur (the thigh bone). The rectus femoris originates at the pelvis and crosses the hip joint. Because of this positioning, the rectus femoris can also flex the hip, in addition to straightening the knee.
Let’s take a close look at these miraculous muscles.
Rectus femoris: Located in the middle of your thigh, the rectus femoris is used to flex your thigh and hip, and to extend your leg.
Vastus lateralis: Located on the side of your thigh, the vastus lateralis extends your leg and helps your body rise from a squatting position.
Vastus medialis: Located at the front of your thigh, this muscle is used to stabilize your patella (knee cap) and to extend your leg.
Vastus intermedius: Located at the upper, front center of your thigh, the vastus intermedius helps to extend your leg.
Because your quads are used in so many daily actions, they are relatively straightforward to train. However, this same straightforward logical can lead to overlooking the crucial foundations of training your quads. That’s why we’re here. We’re going to walk you through the fundamental tenets of optimal quad training.
Combine different kinds of exercises and training with unilateral movements and resistance and you’re on your way to sculpting some seriously strong, healthy, sexy thighs.Need some extra motivation? Then join our Two Minute, No Limit Challenge and take your quad training to the next level.
Try this no-equipment back exercise in your next workout and start building a stronger back and core. Jenny Lam shows you how it’s done!
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