How do you strengthen your quadriceps?

Question

Are there any exercises anybody knows of to strengthen the inner quadriceps?

There were so many great answers I couldn't really choose a best answer :)

There were so many great answers I couldn't really choose a best answer :)

Answer 1

Squats and leg extensions

Answer 2

Cable Inner Thighs Pulls: This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pully machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around the ankle nearest the weight stack. Keeping your leg straight, smoothly kick your heel across the front of your body. Hold your leg at the top of this movement for a one-count and repeat the exercise with the opposite leg.

Take a look at this site for more quadricep exercises:
http://www.shapefit.com/quadriceps-exercises-cable-inner-thighs.html

Hope this helps!

~*good luck*~

Answer 3

Ken E gave a great break down of the muscles and what they are for with regards to the movement and how they relate.

there've been some great answers here so I'll try to add on with more: leg curls will help as well to balance out your quadriceps to protect your "hamstring" area as well, lunges (taking two weights in your hands for balance and moving forward in an enlongated step, until both knees are at a 90degree angle, your back knee should barely touch the floor and your back leg should be parrallel to the floor.).

Leg press and squats are also good, and Farmers Walk (taking two weights one in each hand and rasing up on the balls of your feet and moving forward, thiss'll also help with your calf muscles)

the tricky part is isolating these muscles to work them properly.

Answer 4

'Quadriceps Femoris' is a myth.

The four muscles usually described in this way are:

Vastus Lateralis & Vastus Medius, which work as a pair, to pull the kneecap towards the top of the thigh bone. Lateralis is on the outside of the bone, and Medius is on the inside, but because of their action it is not possible to work them separately, without destabilising the knee joint.

Vastus Intermedius, which also pulls the kneecap, and crosses over the other two in order to balance out the thigh bone's angle from the vertical. This lies diagonally across the front of the thigh.

Rectus Femoris, which runs from the kneecap to the pelvis (it isn't attached to the femur at all, to coordinate complex movements that involve both the upper and lower leg (like kicking) This runs straight up the front of the thigh.

THE INNER THIGH IS MADE UP OF A GROUP OF MUSCLES CALLED ADDUCTORS, because they 'adduct' (pull inwards) the thigh bone. They can be worked by using a dedicated machine called either a 'Thigh Adductor', (the complementary machine is a Thigh Abductor) or a combined 'split & squeeze' (you SQUEEZE your legs together, & SPLIT (box split) them apart).

They can also be worked without equipment by lying on your side, and lifting the lower leg past the upper leg, although this movement needs practice to perfect. It is taught in Callanetics or Pilates classes, as well as the 'toning' segment of aerobic sessions.

Answer 5

If your talking about the sticky out muscle directly above the knee on the inside,like sticks out in Soccer players?. Thigh extensions, to a straightened leg, squeeze at top of motion and lower slowly. To isolate the inner knee turn feet outwards. The guy who says don't forget to balance the biceps femoris is correct too, hamstring and lower back strains await if you don`t. Stretch after each set.

Answer 6

Squats, leg presses, lunges, leg extensions, and dead lifts. Use relatively light weights and do high reps because heavy weights make it difficult to use proper form and increase risk of injury. Try and perform about 30 reps per set and do 12 sets per session. You only have to do this once per week. The quads are the biggest muscles in your body and you will see a lot of growth and strength gains.

Answer 7

depends on how you would like to strengthen them. (firstly work out your 1 rep max = the maximum amount you can lift in one go)if you would like to get them more defined, than do more reps of a low weight. do about 3 sets.
if you would like them more bulky, then do less reps of a higher weight.

(always work beneath you one rep max)
lift gradually, you dont want to do your self an injury lifting excessive amounts.

good luck

Answer 8

SQUATS!!! make sure u use a free weight flat bar and get ur butt as close to the floor as possible. i suggest 5 sets of twelve.

make sure u push to the max

Answer 9

do squats or stay in a horse stance for long periods of time, they will strengthen

Answer 10

Alternative leg squats, burpees and shuttle runs.