One of the most important exercises in the world is the quads exercise that aims to improve your lower body structures in general. In fact, the overall plan of any trainer out there is to find out some important exercises like the quad and help improve your lean muscle mass to be in a place of equilibrium.
That would mean that it would take you sometime for you to ensure that every muscle of your body is uniform and in tandem with the other and with the rest of your body.
Typically, all the muscle groups of your legs should be strong during workouts and specifically for this. With many lifting exercises you end up using a lot of the upper body parts, which doesn’t make the exercise uniform. Therefore, taking sometime to do quads exercises is absolutely necessary in this case.
- 1 Understanding more about Quads
- 2 Simple Things You Can do to Strengthen Your Quadriceps
- 3 Home Exercises For Beginners
- 4 Gym Exercises
- 5 Some Techniques You Can Use to Build Quad Muscles
- 6 How Quads Affect Knee Rehabilitation
- 7 1. Do What Your Health Care Professional Advises.
- 8 2. Don’t Concentrate on Just One Muscle Group.
- 9 3. Start Slowly.
- 10 4. Use the Correct Equipment.
- 11 5. Exercise Should Be Pain-free.
- 12 Two Simple Quad Strengthening Exercises You Should Try Out
- 13 Exercises that Strengthen Your Quads
- 14 What To Do as A Beginner Doing Quads
- 15 As a Beginner
- 16 As an Intermediate Workout
- 17 Professionals
Understanding more about Quads
Quads belong to a group of muscles that stretch across the front of your thigh. In many people, you may not end up seeing the muscles because they remain hidden in the body.
However, if you want yours seen, you can utilize some of these top 5 exercises for increasing quads in the normal workout.
Always ensure that you end up fulfilling on the primary purpose of the knew which is to straighten the knee because with nearly every training you will end up using your legs a lot especially in quads.
Simple Things You Can do to Strengthen Your Quadriceps
As part of the Legs, the Quadriceps are among the largest and most frequently used muscles in our body. They are found between your knees and your pelvis, and you use it when you walk, when you stoop down, or even when you are simply standing still.
This is why it is very important to strengthen your quads along with other parts of your body. Here are some useful tips for strengthening quadriceps.
Home Exercises For Beginners
Leg lifts, squats, and lunges are the most basic and effective exercises for strengthening quadriceps that you can do in the comforts of your own home.
Leg lifts are among the easiest exercises to perform. Simply sit on a chair’s edge with your legs at a 90-degree angle. Lift one leg slowly until it is totally straight, bring it back to the starting position and then repeat the process with the other leg.
Squats are just as easy to perform as leg raises. Stand straight with your feet about three feet apart.
Bend your knees slowly until they are positioned at a 90-degree angle from your body and then straighten back up to starting position.
Be sure to keep your back straight as you perform the squats and try to do as much as 15 squats per session. You can also make this exercise more challenging by lifting dumbbells while doing the squats.
Lunges are among the best exercises for strengthening quadriceps, and they even firm up your buttocks as well. It is just as easy to perform as the other two. Stand straight and then take one step forward.
Bend both of your knees until the leg that you stepped forward with is angled 90 degrees from your calf. Slowly return to the starting position and then repeat the movement with the other leg. Be careful to keep your back straight through this exercise.
Squats and lunges can also be performed at the gym, made more challenging by the use of weights. Weights allow you to do your exercises for strengthening quads in several different ways.
You may choose to take advantage of a long barbell. Attach some weights to the bar and then place the barbell on top of your shoulders right behind your head.
Be sure to hold the bar securely in your hands. You may then perform your squats and lunges once the barbell is held securely in place.
Leg presses and leg extensions are also effective gym exercises for strengthening quadriceps. Just be sure to keep good form and follow instructions properly in doing these exercises in order to gain maximum benefit from them and avoid injury.
In working out, be reminded to value proper form and correct execution rather than speed. It is also very important to do some stretching exercises before you proceed with your routine.
Finally, bear in mind that doing too much too soon can lead to serious injury and may be counterproductive. So if you feel any amount of unusual pain while exercising, you should STOP immediately.
Some Techniques You Can Use to Build Quad Muscles
Working out your lower body muscles not only will get a great deal of body mass, but will strengthen your upper body as well.
There are different exercises that you can incorporate in your daily workout sessions to improve your lower body strength.
The resistance or weight training exercises listed below not only increase your overall stamina, but also increase your muscle strength and endurance.
Slide exercises are considered as a great source of improving your lower body strength. To begin this exercise, stand against the wall with a straight back.
Now, slowly bend at the knees while lowering your body down the wall. After maintaining this position for a few seconds, raise your body slowly to the starting position.
Another wonderful exercise to strengthen your lower body is lunges. To perform this exercise, stand straight with your hands carrying dumbbells, at your sides.
Now step forward with one leg and land at a 90 degree angle, then push back to the starting position. After doing some reps with one leg, repeat the same process with your other leg.
Leg press is a wonderful exercise that can be performed with a leg press machine.
In order to start this exercise, sit down on the machine and bend your knees between 65-85 degrees. Without locking your knees, push the weight away from your body until your legs are straight.
Hold the position for 4-5 seconds and bring the weight back towards your lower body. Leg extension is another great exercise that can be performed with ankle weights or on a machine.
This is the best exercise that helps tone your whole body leaving you in a good position of full exercise, something that many would want.
Maintain this position for a few seconds and slowly bring your feet back to starting position.
You can integrate calf exercises in the original exercise too.
In order to begin this exercise, stand with your heels together and toes pointing at a 45-50 degree angle. Slowly rise to the tips of your toes, and then lower your calves.
Repeat this exercise about eight to ten times, for three sets. Another great exercise that you need to include in your training workouts is squat. It aims to tone some of the muscles in the lower part of your body.
Squat can be performed with a barbell across you back or with dumbbells at your side. To perform this exercise, stand straight with a bar at your shoulder level and slowly lower your body.
When your legs are bent to 85-90 degree angle and your thighs become parallel to the floor, push yourself back to your starting position and repeat the process for about 10 times, for three sets.
While doing the squat, make sure that you keep your back straight and look straight ahead.
How Quads Affect Knee Rehabilitation
One of the most crucial thing is understanding that quads have a greater effect on knee rehabilitation. In fact, without good exercise on your quads you may end up having a problem with knee rehabilitation.
Well, we have come up with some quad exercises that have a greater effect on your knee rehabilitation process to ensure that you ultimately end up having your knee rehabilitated within very few minutes. Here are some of the quads exercises that help you improve on your knee rehabilitation:
1. Do What Your Health Care Professional Advises.
Everybody would like to get back to what they were able to do before they injured their knee as quickly as possible.
However it can be frustrating and boring to have to stick to a structured exercise regimen given to you by your doctor for knee rehabilitation. But, it is important to remember that these knee physical therapy programs are designed to ensure that no damage is done to the knee and to assist in its healing.
It is important that you listen to your doctor or physiotherapist and follow their instructions because their main interest is to get your knee rehabilitated as safely and quickly as possible.
2. Don’t Concentrate on Just One Muscle Group.
A lot of people concentrate on strengthening their quadriceps. This is the muscle at the front of the thigh.
Although strengthening the quadriceps is crucial, it is equally as important not to neglect your hamstrings, the muscle group at the back of the thigh.
The quadriceps and hamstrings work together, the quadriceps to straighten the leg and the hamstrings to bend the leg.
3. Start Slowly.
At the start, knee rehabilitation exercises should be done using higher repetitions (reps) combined with low resistance.
This way you are achieving the lower resistance and also reducing the stress on the knee joint. This is particularly valuable if you’re post-operative or have arthritis.
Then, as strength in your knee increases, slowly raise the resistance level while reducing the reps to, say 3 sets of 10 or 12.
Initially your knee rehabilitation exercises will be simple ones but the complexity of them can be slowly increased over time.
In most cases, your physical therapist can assist in creating a program for you aimed at getting you back to or near to the level of physical activity and fitness that you enjoyed prior to the injury.
4. Use the Correct Equipment.
It is important that you use the correct equipment when embarking upon your knee rehabilitation to ensure complete recovery regardless of whether you are taking part in a formal rehabilitation program or an unsupervised program at home.
Again your physical therapist or doctor should be able advise you on the most suitable equipment for your particular case.
Don’t think that this equipment needs to be a full blown multipurpose gym. Very often all that is needed is some free weights or resistance tubing which can be very inexpensive yet highly effective and readily available from sports stores or even online.
There are times, and this can depend on the injury, when more complex equipment is needed. This sort of equipment can often be found at your local gym. Once again you should seek the help and advice of your health care professional.
5. Exercise Should Be Pain-free.
An increase in knee pain or swelling of the knee usually means something is wrong and if your knee-rehabilitation exercises cause either of these symptoms then you should stop and seek professional advice.
Knee rehabilitation exercises can be tiring and difficult and the feeling of exercise burn or a bit of discomfort in the muscle is quite normal but increased pain in or swelling of the knee joint is not.
Remember the purpose of these rehabilitation exercises is to strengthen and help repair the knee. Increased pain levels or swelling is a sign that the opposite could be happening.
Two Simple Quad Strengthening Exercises You Should Try Out
Looking for some quad strengthening exercises to incorporate into your program? If so, keep reading because that’s exactly what you’ll find in this article.
As the name indicates, the quadriceps consist of 4 different muscles – the rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius.
While there are ways to emphasize the recruitment of each of these muscles, the most effective quad strengthening exercises are the ones that recruit and exhaust them all with a single movement. So let’s get into it, shall we?
Exercises that Strengthen Your Quads
Barbell Squats: One of the most interesting quad exercise is the Barbell squat, which affects the whole body and not just the lower part. They’re a little tricky to perform at first so if you’ve never done them before, the best way to learn is to position a flat bench directly behind you.
By doing so, it will alleviate some of the anxiety people have when they first perform the exercise and give you some reassurance that you’re not going to tip over and fall on your butt.
Having that reassurance will actually enable you to implement the proper form as well since the proper form while performing the squat exercises has you pushing your bum backwards and squatting down as if you were going to sit in a chair.
Barbell Deadlifts: Like the barbell squat exercise, deadlifts are an awesome exercise for not only your quads – and entire lower body in general – but they’re also a great way to develop functional strength throughout your entire body.
Deadlifts are also a little tricky to perform so when you’re first starting out, make sure not to go overboard with the load (the weights you use) and really focus your efforts on mastering the technique. And speaking of technique, by now you might be wondering..
What To Do as A Beginner Doing Quads
Are you interested in Quad Exercises? Would you want to improve significantly in these exercises? Well, if you would like to start ASAP, then you need to do the following for you to improve:
As a Beginner
As a beginner, one of the things you need to understand is that quad exercises are not hard neither are they easy.
However, what needs to be done so that you may end up improving on quads exercises is simply starting slowly.
Maybe start with 40 yard sprints and just doing 4 sets then continuing to do some leg press that helps in toning the lower body muscles, maybe try doing 2 sets of 10 reps.
As an Intermediate Workout
As an intermediate workout person, then you should consider doing some exercises that are not nearly for beginners but are not hard that you cannot do any of them.
In this case, get a workout that improves your body within a short period. Maybe try out 40 yard sprints of 3 sets or some barbell squats of 3 sets which helps to easily tone your legs.
There’s isn’t a specific workout for professionals because every professional can decide on what to do and therefore, if you are need of professional workout plans you can end up choosing what you want.
For example, you can end up doing the same sprints but adding more sets or doing other different exercises in the long run.