The quadriceps femoris is a large muscle group in the thigh that extends along the front of the femur to the knee. The name, in Latin, means "four-headed muscle of the femur", but is usually simply called the quadriceps. To strengthen these strong, slender muscles, many people use weights and gym machines. However, there are a number of exercises you can do without the need for heavy or expensive tools. Some of the most effective include side raises, squats, and lunges.
Steps
Method 1 of 3: Side Raises
Step 1. Lie down on your right side
Make sure your lower body forms a straight line from the waist to the ankles. Lateral raises are suitable for strengthening the stabilizing muscles of the quadriceps, such as the rectus femoris.
Step 2. Place your left hand on the ground, in front of your torso
It will help you keep your balance as you do the exercise. If you want, you can rest your head on your right arm to be more comfortable.
Alternatively, you can rest your right elbow on the ground to keep your torso elevated. Again check that the legs and hips are perfectly aligned and form a straight line
Step 3. Slowly lift your left leg
It must form an angle of about 45 ° with the one on the ground. Keep your abs contracted as you move your leg up, they will help keep you from getting off balance and falling. Inhale as you move. Try to keep your leg perfectly straight with the knee facing forward.
Step 4. Lower your leg to bring it back to the starting position
Continue to keep your abs contracted as you bring your leg back to the other and inhale. Again, it must remain perfectly straight.
Exhale as you lift your leg and inhale as you lower it helps you breathe at a steady pace. Proper breathing is essential for exercise to be effective
Step 5. Keep the leg raised
Your current muscle mass may be insufficient to be able to develop simply by lifting your leg without using weights. To increase this mass, keep the leg elevated for 60 seconds or until you can't take it anymore. Repeat the exercise 3 to 5 consecutive times.
Step 6. Do the exercise at high speed
Much of the quadriceps are made up of fast-twitch muscle fibers, which require rapid, explosive movements to develop. To get them into action, do 3 sets of 20 reps as fast as you can.
Step 7. Move to your left side and repeat the exercise with your right leg
Follow the directions from the previous steps, simply reversing the side of the body. Doing the same number of repetitions with both quads will ensure that they are strengthened equally.
Method 2 of 3: Lunges
Step 1. Get into the natural standing position
Spread your legs by aligning your feet to your shoulders and make sure your body weight is equally distributed on both of you. If you want, you can put your hands on your hips to improve your balance. This is the starting position, which you will need to return to after each repetition.
Step 2. Step forward with your left foot
Place your heel first and then gradually the rest of the foot until it is completely on the ground.
- The amplitude of the step must correspond roughly to the double of the distance that separates the shoulders.
- You should inhale as you take the step forward.
Step 3. Bend the front knee
When the foot is completely flat on the floor, bend the knee so that the leg forms a 90 ° angle. As you bend the front knee, the back leg should also bend and the knee should come as close to the floor as possible.
The knee of the front leg must be in line with the corresponding ankle
Step 4. Return to the starting position
To do this, push your front foot against the floor and straighten your leg as you bring it back. You should feel your right thigh kick in to bring you back to the starting position. Return to your natural standing position and align your feet with your shoulders.
The whole movement corresponds to one repetition with the left leg
Step 5. Repeat the exercise with the other leg
Follow the directions from the previous steps, but this time bring your right leg forward. It is important to alternate the two sides of the body to prevent the muscles from developing unevenly.
Eventually you will have done one rep with the right leg
Step 6. Continue doing lunges, alternating legs
You should complete 2-3 sets of 10-15 repetitions each on each side of the body. It is the correct amount to strengthen and define the quadriceps muscles.
If you have knee problems or feel pain while doing lunges, try doing reverse lunges. The process is essentially the same, but you need to take a step backwards rather than forward
Method 3 of 3: Squats
Step 1. Get into the natural standing position
Spread your legs and point your toes slightly outward. The arms remain extended at the sides. Push your shoulders back gently, bringing your shoulder blades together, to force yourself to keep your back straight as you do the exercise.
Step 2. Bend your knees until your thighs are parallel to the floor
Push your glutes back and down, as if you are trying to sit on a low box. Keep your abs contracted, inhale and bring your arms forward; they will help you keep your balance.
- Make sure your knees don't protrude beyond your toes. Otherwise you will strain them too much and run the risk of injury.
- If your muscles are inflexible, you may not be able to bring your thighs parallel to the ground. It doesn't matter, squat as far as you can without feeling pain.
Step 3. Push your heels against the floor to return to a standing position
Your body weight should primarily rest on your heels as you stand up. This way you won't risk leaning forward or straining your knees excessively. Extend your legs until they are completely straight and bring your arms back to your sides.
Inhale as you squat and exhale as you return to the starting position
Step 4. Do 2-3 sets of 10-15 repetitions each
It is the ideal amount to help both develop and strengthen muscles. The first few times you may not be able to complete the recommended number of repetitions; it doesn't matter, do what you can and gradually increase them as your quads get stronger.
If regular squats are too simple for you, try jump squats. The movement is essentially the same, except that when you get up you have to jump as high as you can
Advice
- Keep your abs constantly active as you perform these exercises. This will make it easier for you to keep your spine in a neutral position and run a lower risk of hurting your back.
- It is not necessary to wear high compression clothing to perform these exercises, the important thing is to wear comfortable sports clothes.
- You should work out on a lightly padded surface for added comfort, such as a yoga mat or mat.
- Try the mountain climber exercise, if you want to improve the health of the cardiovascular system in addition to training the leg muscles.
