We tend to use our hamstrings for everything: sitting, standing, walking, jogging, running, etc. However, somehow we don't even know the name of the muscles we use every day. The muscles in our thighs are collectively known as the quadriceps muscles, which are commonly known as quads. These quadriceps femoral muscles are the largest, strongest, and meatiest muscles in our body. They are located in the front and sides of the thigh bone (femur). They form vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
Very little attention is paid to these quadriceps muscles relative to the tremendous amount of work they do. Hence, in this article we will learn the structure of the quadriceps muscles, their functions, the need to strengthen them, the pain people experience due to these muscles, and ways to strengthen them.
Structure of the quadriceps muscles:
The quadriceps are made up of the following four muscles:
Vastus lateralis:
- It is the largest muscle among all quadriceps muscles.
- It is located on the lateral side of the femur, the outer part of the thigh.
- It connects the femur with the patella (kneecap).
Vastus Medialis:
- It is located in the inner (medial) part of the thigh.
- It's a teardrop-shaped muscle.
- It also connects the femur to the patella.
Vastus Intermedius:
- Is the deepest of the quadriceps muscles.
- It is located between the vastus lateralis and vastus medialis muscles.
- It is impossible to see this muscle without dissecting the rectus femoris.
Rectus Femoris:
- It connects the hip bones to the kneecap.
- It covers most of the other quadriceps muscles.
- It is located in the middle of the thigh and above the vastus intermedius.
Functions of the quadriceps muscles:
- These muscles help a person with everyday tasks that humans take for granted, such as sitting, standing, climbing stairs, squatting, running, jogging, cycling, etc.
- They also help with stretching the lower leg from the knee.
- The rectus femoris muscle helps flex the hip when it is attached to the ilium.
- The vastus medialis stabilizes the kneecap.
Need to strengthen the quadriceps muscles:
As we have seen, these muscles enable us to perform many basic activities in a person's life. However, these muscles are prone to tearing, injury, strain, or even fracture. This can make our daily activities seem problematic. Some common injuries that affect a person's quads include:
- cramps
- Tendinitis
- Muscle strain or pull
- Meralgia Paresthetica
- Dislocation of the kneecap
- Iliotibial band friction syndrome
- Patellofemoral Stress Syndrome
Therefore, the muscles need to be strengthened so that we can work without pain.
Best Exercises To Strengthen The Quadriceps Muscles:
Squats:
- Stand up straight with your feet shoulder-length. Keep your hands in front of you, straight out or on your hips or by your sides.
- Push your hips back to look like you are sitting in a chair with your spine upright and your chest up.
- You should feel a stretch in your thighs, stop when your thighs are parallel to the floor, and stay there for 2-3 seconds.
- Return to your starting position and release the stretch.
Side lunge (side lunge):
- Stand straight with your legs; When you are apart, your hands should be folded towards each other.
- Shift all of your weight onto your right leg as you flex it. Your left leg should stretch subwords.
- You should feel a stretch in your inner thigh.
- Stay there for 2 seconds and then return to your starting position.
- Repeat with the other leg.
Reverse lunges:
- Stand in your side profile and fold your hands together.
- Take a big step back with your right leg and try to touch the floor with your right knee.
- Stay there for 5 seconds and return to the starting position.
- Repeat with the other leg.
Single leg raises:
- Lie on your back with your legs straight in front of you and your hands by your side.
- Keeping the other leg straight, lift your right leg up, making a 45-degree angle with the floor.
- Your raised leg should be straight at the knee as well.
- Keep your leg lifted for 10 seconds and return to your starting position.
- Repeat with the other leg.
Crouch jump:
- Stand up straight with your feet shoulder-length apart and your hands clasped in front of you.
- Squat down until your thighs are parallel to the floor.
- Stay there for 2 seconds and then jump up with your feet.
- Gently borrow back with a small bend in your legs.
Wall slides:
- Stand up straight and press your back against the wall with your shoulder-length feet.
- Gradually bend your knees to form a 45-degree angle.
- Stay there for 15 seconds and then return to your starting position.
Now, you have a whole list of quad workouts that can help you strengthen your quadriceps muscles and relieve your pain. However, you need to keep in mind that regularity and discipline are important in exercising these quadriceps muscles.
Although you won't see results in two days or a week, you will see results in a month. Also, try to do each of these exercises regularly for 5 minutes. However, at the same time, remember to be gentle with your body so that you do not experience pain while exercising these quadriceps muscles.