The quadriceps are four muscles on the front of the thigh sharing one tendon into the kneecap. Three of them, the vastus lateralis, medialis and intermedius, originate on the femur and do one thing: straighten the knee. The fourth, the rectus femoris, originates on the pelvis instead, so it crosses the hip as well and helps raise the thigh.
Anything that straightens the knee under load trains the group: squats, lunges, leg presses, step-ups and leg extensions. How much the knee travels forward and how upright the torso stays change how much of the total work lands on the quads rather than the hips. The rectus femoris is the exception worth knowing about. Because it crosses both joints, it is at its shortest when the hip is already flexed, which is why it contributes less in a deep seated position than in movements where the hip stays open.
Good to know
How many quad exercises does GymVim have?
122 exercises train the quads as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
What equipment do quad exercises need?
The most common are bodyweight, machine, barbell, dumbbell. 42 of the 122 need no equipment at all.
Are there beginner quad exercises?
Yes. 53 of the 122 are rated beginner, 58 intermediate and 11 advanced. The filters at the top of this page narrow the list to one level.
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