Contents
show
The quadriceps muscles group is one of the biggest and most powerful muscle groups in the entire body. No matter what your goal, be it size, strength or endurance, the quadriceps muscles are an extremely important group to target during exercise.
Not only do well developed quads look good, they are functionally important as well. Strong quads are important in maintaining proper biomechanics in any activity, so it can help beginners do things like mild walking or jogging, and can also help athletes maximize the performance all the way to the professional level.
Almost every lower body movement revolves around the quadriceps, so if you are experience knee joint pain like many people do, developing the quads can help better support the knee, reducing pain.
Squats are not only a great exercise to develop the quadriceps, but it is a great combination exercise you should be doing anyway. Squats are great for strengthening the knees, the core and the lower back as well.
Many people avoid squads because the squat rack and positioning of a typical squat can put you in a compromising position without a proper spot. If this is why you avoid squats, there are other variations of the traditional squat which can be just as effective.
Other types of squats involve using dumbbells, putting your back up against the wall or other variations. The key to all of them is proper form and positioning. Keep all of that weight on the back of your foot, which is designed to carry the heaviest load.
Use proper technique and don’t lean forward putting weight on the balls of your foot, this is not the load bearing part of your foot and too much weight may cause a fracture.
Leg Press machines are arguably the best tools available when it comes to developing quadriceps size and strength. The leg press machine is done in a seated position at an angle, which takes all of that strain off of your lower back and core unlike the squat and lunge.
These machines also take pressure off the secondary muscles which support these muscles as well, which allows you to lift more weight than you could doing standing exercises where other muscle groups are engaged.
Leg presses are a relatively easy exercise to do, you want to start with your knees bent at about a 90 degree angle, and you want to extend your legs to the point where they are straight but also avoiding locking your knees.
To complete one repetition, bring your legs back to the starting position of about 90 degrees.