TOP 3 QUADS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Quads Exercises

Top 3 Quads Exercises

Top 3 Quads Exercises
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Quads are the most important muscle group of our body because quads help to lift weight of our body. Its anatomical name is Quadriceps. There are four main muscles of Quadriceps – Rectus Femoris , Vastus Lateralis , Vastus Medialis and Teardrop muscle. These top 3 quads exercises are best for you in order to train these muscles perfectly.

 

Functions :-

The Quadriceps are the front muscle of our upper legs whose function is to extend the legs at the knee and to flex the hips.

 

Rectus Femoris :-

Top 3 Quads Exercises
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The Rectus Femoris muscle is located in the middle of the thigh ; it is fusiform in shape. Its function is to flex the thigh at the hip joint and to extend the leg at the knee joint.

 

Vastus Lateralis :-

Top 3 Quads Exercises
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The Vastus Lateralis muscle is the largest and most powerful part of the  quadriceps muscle group. With the help of other quadriceps muscles , it serves to extend the knee joint , moving the lower leg forward. The Vastus Lateralis muscle attaches to the outer border of the patella. The Vastus Lateralis muscle is located on the outer side of our thighs.

 

Vastus Medialis :-

Top 3 Quads Exercises
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The Vastus Medialis muscle is an extensor muscle located in the middle of our thighs that extends the knee. The Vastus Medialis muscle also contributes to correct tracking of the patella.

 

Teardrop :-

Top 3 Quads Exercises
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The Teardrop muscle is situated on top of the knee , when fully developed , will create an impressive teardrop – shaped cut above your knee and also helps with stability around the knee.

 

Exercises :-

  • Barbell Squats
Top 3 Quads Exercises
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Type –  Strength

Main Muscle Worked –  Rectus Femoris { Front Quads } ( Quadriceps )

Equipment –  Barbell

Level –  Intermediate

Rating –  9.5 (Excellent)

 

How To Do :-

  1. Stand near the squat rack. Position the barbell just above the shoulder level. Step under the bar on your traps , behind the neck.
  2. Grab the bar from each side with both arms and lift it off the rack.
  3. Step away from the rack and position your legs slightly wider than the shoulder width and slightly point out the toes outwards. Keep your head up all time and maintain a straight back. This will be your starting position.
  4. Slowly lower the bar by bending the knees and don’t go below the 90 degree , keep your head up and back straight. Inhale as you perform this portion.
  5. Raise the bar back to the starting position as you exhale by pushing the floor with your foot and straighten the leg and squeeze your quads.
  6. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Smith Machine Squats                                                                               8.8 ( Excellent )

b)  Leg Press                                                                                                       9.0 ( Excellent )

 

  • Dumbbell Inward Lunges
Top 3 Quads Exercises
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Type –  Strength

Main Muscle Worked –  Vastus Lateralis ( Quadriceps )

Equipment –  Dumbbell

Level –  Beginner

Rating –  8.9 (Excellent)

 

How To Do :-

  1. Stand with your torso straight , holding the dumbbells in both hands at your sides. This will be your starting position.
  2. Step forward with your left leg approx . 2 feet and slightly inwards. Lower the upper body while keeping the torso straight and maintain your balance. Inhale as you go down. Do not allow your knees to go forward beyond your toes as you came down. Make sure that you keep your left leg perpendicular to the ground.
  3. Only using your foot’s heel , push up and go back to the starting position as you exhale.
  4. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Barbell Inward Lunges                                                                   9.1 ( Excellent )

b)  Bodyweight Inward Lunges                                                           8.7 ( Excellent )

 

  • Leg Extension 
Top 3 Quads Exercises
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Type –  Strength

Main Muscle Worked –  Vastus Medialis and Teardrop ( Quadriceps )

Equipment –  Machine

Level –  Beginner

Rating –  9.0 (Excellent)

 

How To Do :-

  1. For this exercise , first choose your weight and sit on the machine and keep your legs under the pad ( feet pointed forward ) and grab the side bars. This will be your starting position and make sure you adjusted the pad so that if falls just above your feet.
  2. Using your quads , extend your legs and squeeze your quads as you exhale , pause for a second on the contracted position. Ensure that your upper body remains stationary on the seat.
  3. Slowly lower the legs back to the starting position as you inhale.
  4. Repeat for the recommended amount of reps.

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance        12 – 16/18 Reps

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