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The Best Quadriceps Exercise Training Benefits & Functions

It can be tempting to skip exercises that work your legs especially the quadriceps, no doubt about it this because the movements that best train these big group of muscles require more efforts and that is what make them so worthwhile. we burn more calories than the rest of the exercises, targeting the many more muscle in the body your core your back your gluteus calves, and hamstrings embracing the quadriceps exercises in you training program routine will enhance stronger build defined powerful legs and incredible midsection and core strength. this section will include the best exercise you have ever done that focus directly in the quadriceps muscles.

The quadriceps femoris 4 head muscle of the femur. also called simply quadriceps, quadriceps extensor, or quads is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee, forming a large muscle mass which covers the front and sides of the femur. Divided into four separate portions or muscle heads which have received distinctive names:

  • Rectus femoris occupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named from its straight course.

The other 3 muscles lie deep to the rectus femoris and originate from the body of the femur, which covers from the trochanters to the condyles:

  • Vastus lateralis is on the lateral side of the femur located on the outer side of the thigh.
  • Vastus medialis is on the medial side of the femur located on the inner part thigh.
  • Vastus intermedius lies between vastus lateralis and vastus medialis on the front of the femur located on the top or front of the thigh, but deep to the rectus femoris. Typically, it cannot be seen without dissection of the rectus femoris.
  • All 4 muscle heads parts of the quadriceps muscle ultimately inserted into the tuberosity of the tibia. This is via the patella, where the quadriceps tendon becomes the patellar ligament, which then attaches to the tibia.

There is a fifth muscle of the quadriceps group of muscle that is often forgotten and rarely taught called articularis genus. In addition, recent studies have confirmed the presence of a sixth muscle, the tensor vastus intermedius. While the muscle has variable presentations, it consistently originates at the proximal femur, runs between the vastus lateralis and vastus intermedius muscles, and inserts distally at the medial aspect of the patellar base, the tensor vastus intermedius muscle is innervated by an independent branch of the femoral nerve and its tendinous form can be separated from the vasti lateralis and intermedius muscles in many individuals.


  • All 4 quadriceps muscles are powerful extensors of the knee joint.
  • They are crucial in walking, running, jumping and squatting. Because rectus femoris attaches to the ilium, it is also a flexor of the hip. This action is also crucial to walking or running as it swings the leg forward into the ensuing step.
  • The quadriceps, specifically the vastus medialis, play the important role of stabilizing the patella and the knee joint during gait movements.

Benefits Training Quadriceps

  1. Best functional midsection besides helping you burn more fat tissues
  2. Squads exercises work the muscles of the core extreme efficiently definition, strong solid torso area.
  3. Great exercises to build back muscles that help improve the growth and strength of the upper body muscles with simple exercises as lunges and squats.
  4. Better balance conditioning your quads also strengthens the ligaments and tendons within your legs helping make your knees more stable and less susceptible to injury.

Quadriceps are the main muscles located on the front of your thigh, this muscle group have four distinct sections, the rectus femurs, vastus lateral, vastus medial, and vastus intermedius all of them together as a group in the quadriceps tendon, attach to below the knee joint with the main role to straighten the knee against a resistance called squat, or simply using your body weight.

Important muscle involves in the legs training quadriceps exercises are:

  • Hips adductors are the muscle inside your thighs, called your groin little muscle inside the legs with the function straight legs out to the side of the hips, adductors allowing to pulling back towards your body a move know as adduction they are very important to involve in the legs training session.
  • Soleus muscle locate in the calf muscle sideline underneath the gastrocnemius belong your knee, join with the gastrocnemius at your Achilles tendon, with the main function to extend your ankles, raising your heel when your foot is flat on the floor, any exercise that features some level of ankle extensions such as the squats or jumping movements also work you calf muscle involved in the squad exercises.
  • Gastrocnemius the calf muscles located on the back of your lower leg the muscle closest to the surface of the skin, composed of two sessions the inside of your legs and the outside of the legs above the knee join the Achilles tendon attached to the back of you heel very important muscle involve in the excursion of the squads exercises.

Training Quadriceps group of muscle:

In strength training, the quadriceps are trained by several leg exercises. Effective exercises include the squat and leg press. The isolation movement targets solely the quadriceps is the leg extension exercise. In the bodybuilding world style of training, this muscle is colloquially referred to as the leg triceps.

The Best Quadriceps Exercise You Have Never Done 

Wide-Grip Overhead Barbell Split Squat

This exercise is very well known as a big bag, I personally called the Big Ben exercise it work the whole body at once, challenges your shoulder, arms, back, and core muscles developing great strength and muscle building hypertrophy, incredible calories burn exercise, because require more muscle involve, while the main action is in the legs during the split squat position and movement, holding the weight over your head.

Recommendations advice:

  1. For beginners to learn the correct technique performing to exercise start with the bar or small fitness bar for back correction and movement perfection before starting the exercise with loading weights or using advanced training techniques.
  2. Variation and progression very effective execute the exercise with kettlebells.
  3. Adaptation for those with poor strength, coordination or rehabilitation, injuries illness, discomforts practices the exercise using the cable resistance machine for more effective muscular work.

Exercise Description:

  • Grab, lift and hold the barbell straight over your head with an overhand grip that is about twice shoulder width.
  • Stand in staggered stance with your feet 2-3 separation approximately
  • Slowly lower your body as far as you can
  • Hold, pause the movement then push yourself back up to the starting position.
  • Repeat the exercise with the other leg, and complete the exercise with the recommend prescribed training intensity, loading repetition and set.

Key teaching points:

  • Lock your elbows
  • Hold your shoulders down and back
  • Maintain the space between your shoulders
  • Brace your core
  • Correct position hips legs foot on line front of your other leg
  • Keeps arms straight during the exercise
  • Keep the bar firm don't allow moving forwards as you lower down.
  • Keep trunk upright straight during the exercise
  • Try not to touch the floor with the knee when lower down
  • Maintain the knees correct position during the exercise

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