Your quadriceps (quads) are one of your most powerful and essential muscle groups. “Whether you’re new to exercise or you’re a professional athlete, your quads are an important muscle group to pay attention to. Everything from getting out of a chair to walking or running requires these muscles to work” (Healthline, 2023). As in-home and virtual personal trainers, we help clients build strong quadriceps to optimize health and mobility. Read on to learn some “leg-day” pointers from the Nielsen Fitness team!

The Complete Guide to Quadriceps

THE BASICS

The primary function of the quadriceps is knee extension, which is straightening or extending your leg, and hip flexion, which is the action of bringing a knee toward your chest. The quads are comprised of four main muscles (hence the term: quad) at the front of your thigh: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The rectus femoris runs down the center of your thigh. The vastus lateralis is the largest of the group, found on the outer side of your thigh. The vastus medialis is on the inner thigh (near the knee), and the vastus intermedius is beneath the rectus femoris. Lastly, a newfound fifth muscle is the tensor of the vastus intermedius: “it’s a slanted muscle that sits between the vastus lateralis and vastus intermedius. Researchers are still studying its function” (Cleveland Clinic).

THE FUNCTION

Your quads are actively engaged in almost every movement that uses the lower body. They also help stabilize the knees, reducing stress and lowering your risk of injuries like ACL tears or patellar tracking issues. This makes strong quadriceps particularly important for our in-home and virtual personal trainers working with clients who have joint conditions, as “quadriceps strengthening has beneficial effect on pain and function in patients with OA knee” (National Library of Medicine, 2014). This leg strength is also vital for athletes who rely on powerful quads for speed and efficiency.

OUR FAVOURITE MOVES

(…which you can see demonstrated by trainer Liz here!)

Squats: Squats are one of the most effective exercises for strengthening the quads. Stand with your feet shoulder-width apart. Lower your hips back and down (as if sitting in a chair) while keeping your chest up and your core braced. Ensure your knees track over your toes, and push through your heels to return to standing. Perform 3 sets of 10-15 reps. Add weight to increase the challenge.

Forward Lunges: Lunges target your legs independently, helping improve single-leg balance and strength. Step forward with one leg and lower your back knee toward the floor without letting it touch down or rest. Keep your front knee aligned with your ankle. Push back through your front heel to return to standing. Repeat on the other side. Perform 3 sets of 16-20 total lunges. Add weight to increase the challenge.

Wall Sits: Wall sits are a great isometric exercise for building quad endurance. Place your back against a wall with your feet shoulder-width apart. Lower down until your thighs are parallel to the floor (or as close to parallel as you can get without feeling like you’re going to fall) and your knees are stacked over your ankles. Hold for 30-60 seconds while keeping your core engaged.

Quad Raises: Quad raises target your quadriceps while minimizing stress on your knees. Stand tall with a braced core. Squeeze the quads of one leg to raise it as high as you can without compromising your posture, maintaining a soft bend in both knees. Control the entire range of motion. Repeat 10-15 reps on one side before switching. Perform 3 sets on each leg.