Quadriceps

  Master your thighs with the right moves

Since most women store fat in their lower half when they gain weight, it only makes sense they’d want to target their thighs when they discover the benefits of strength training.

The quadriceps are the most visible part of the thigh. When you have extra weight on your thighs it can be difficult to hide, especially when you’re sitting back in a chair and they look twice as wide. Since they’re right out there in front of us, eventually we’re going to want to deal with the problem.

What are quadriceps and where are they located?

The quadriceps are a group of four muscles on the front of the thigh. All except for one travel from knee to hip. The rectus femoris travels further up, attaching to the pelvis. It takes up the middle of the thigh and covers most of the other quad muscles.

What do they do?

The quads work together to straighten the knee. They assist us in walking, running, jumping and squatting. The rectus femoris also acts as a hip flexor, swinging the leg forward during walking and running.

Why you should strengthen your quads

We’ve already mentioned the unsightly appearance of “thunder thighs”, but that’s just one small reason to tone your quad muscles.

There’s also the all-too-common problem of buying flattering jeans. If they fit at the thighs there’s a big gap at the waist, and if they’re the right size waist there’s no chance you’ll be able to pull them up that far.

When you tone your body you smooth out all the rough spots. Even without losing weight you’ll find that clothes fit better. Not to mention that a strong body makes you feel great in general.

Exercises that target the quadriceps muscles

• Stability ball split lunge - A split lunge adds difficulty to the already quad-targeting lunge. Stand in front of a stability ball, facing away from it. Put one foot back and rest the top of the foot on the ball, leaving a good distance between you and the ball. Lower your body until your front thigh is parallel to the floor and stand back up. The forward knee should never go past the foot.
• Bent leg dead lift - A weighted bar is held in front of the body with both hands. Arms should hang straight and legs should be slightly bent. The lifter bends at the waist to bring the bar close to the floor and in a quick, explosive movement engages her upper legs, glutes and lower back to raise back up to the starting position.
• Leg extension - In this move a machine is used to isolate the quadriceps. The exerciser is seated, with both feet resting behind a padded bar. Quads are engaged to straighten the legs against the bar’s weighted resistance.
• Snatch - This is a lifting move that engages muscles in the entire body, including quads. Basically it involves bending over in a squat-like position, picking up a weighted bar with outstretched arms and standing up straight while lifting the bar straight up over the head. It’s an advanced move not meant for beginners, so stick to the simple ones if you’re just starting out.