Quadriceps aka Quads! Let’s talk about damn those quads!!!! Why? Because, friends don’t let friends skip a leg day!
We are going to cover the following topics in this blog:
What are quads?
Quads or quadriceps is a four headed muscle consisting of 4 muscles and all these lay in the front of the leg. Simply put this muscle extends the knee (as you might have seen on the leg extension machine and one of those flexes the hip (with other muscles involved).
We will not get into the detailed anatomy but I think it is vital to name those. So let’s do that:
There is a fifth and sixth (recent studies have been done on this one) but for the sake of this blog, we will not discuss those here.
Exercises for the quad muscles
Here is the sample of exercises for individuals who have been cleared for lower body exercises:
Few key things to keep in mind while doing these exercises:
Tip: Smith machine, squats with the ball on the wall are great to learn the correct form for the squats. Example of a ball squat:
With the ball squats, you can use weights as well, you could do a goblet squat, suitcase squat, overhead. You name it. This will help you train your mind to maintain the correct posture during a squat.
Another exercise for quads is our isometric (refer to the muscles blog for kind of contractions) one called wall sit. It is simple and effective! Try it!
Common compensations during squats:
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