Weight Training for Specific Muscle Groups

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Quadriceps

The quadriceps is a four-headed muscle group, originating at the front of the pelvic bone and forming the strong group of muscles that extend to the top of the knee. The quadriceps are used to extend the leg so are important for any running activity as well as strength for pushing off. The quadriceps also assist in flexing the hip so are important for side to side movements, jumping, and rotating activities. The quadriceps end in the quadriceps tendon at the top of the knee, so they have a key role to play in the health of the knee.

[Flat-Footed Medium-Stance Barbell Squat] [Flat-Footed Medium-Stand Barbell Half Squat]

[Jefferson Lift] [Freehand Front Lunge]

[Alternating Barbell Front Lunge] [Barbell Front Lunge]

[Dumbbell Front Lunge] [Medium-Stance Freehand Squat To Bench]

[Thigh Extensions On Leg Machine] [Step-Ups With Barbell]

[Flat-Footed Dumbbell Squat To Bench]

The Exercises

Quadriceps
Flat-Footed Medium-Stance Barbell Squat

  • Place barbell on upper back.
  • Use comfortable hand grip.
  • Head up, back straight, feet about 16" apart.
  • Squat until upper thighs are parallel to floor.
  • Head stays up, back straight, knees close together.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done with close stance.
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Quadriceps
Flat-Footed Medium-Stance Barbell Half Squat

  • Place barbell on upper back.
  • Use comfortable hand grip.
  • Head up, back straight, feet about 16" apart.
  • Squat until upper thighs are halfway parallel to floor.
  • Head stays up, back straight, knees slightly out.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done with close stance.
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Quadriceps
Jefferson Lift

  • Straddle barbell on floor, feet about 24" apart.
  • Bend and hold front of bar with right hand palm down,
  • rear of bar with left hand, palm down.
  • Squat until upper thighs are parallel to floor.
  • Keep back nearly vertical, head up.
  • Rise with bar at arms' length until legs are straight, knees locked.
  • Keep bar at arms' length, elbows locked.Do all lifting with
  • thighs and lower back.Return to starting position.
  • Inhale up, exhale down.
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Quadriceps
Freehand Front Lunge

  • Stand erect with hands on hips.
  • Back straight, head up, feet about 12" apart.
  • Step forward as far as possible with
  • right leg until upper right thigh is almost parallel to floor.
  • Keep left leg as straight as possible
  • Step back to starting position.
  • Inhale out, exhale back.
  • Repeat with left leg.
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Quadriceps
Alternating Barbell Front Lunge

  • Place barbell on upper back.
  • Keep head up, back straight, feet 14" apart.
  • Step forward as far as possible with right leg until upper right thigh is almost parallel to floor.
  • Keep left leg as straight as possible.
  • Step back to starting position
  • Inhale out, exhale back.
  • Repeat with left leg.
  • Can also be done with dumbbells hanging straight down at sides
.
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Quadriceps
Dumbbell Front Lunge

  • Place barbell on upper back.
  • Use comfortable hand grip.
  • Keep head up, back straight, feet about 6" apart.
  • Step forward as far as possible with left leg until upper left thigh is almost parallel to floor.
  • Keep right leg as straight as possible.
  • Step back to starting position.
  • Inhale out, exhale back.
  • Repeat with right leg.
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Quadriceps
Medium-Stance Freehand Squat To Bench

  • Stand erect, arms crossed over chest.
  • Head up, back straight, feet 16" apart, with 16" high bench behind you.
  • Squat until buttocks touch bench.
  • Keep tension on thighs, do not rest on bench.
  • Head stays up, back straight, knees slightly out.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done with close or wide stance.
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Quadriceps
Thigh Extensions on Leg Machine

  • Sit on machine with feet under lower foot pads as shown.
  • Have seat against back of knees.
  • Hold seat behind buttocks.
  • Point toes slightly down.
  • Raise weight up until legs are parallel to floor.
  • Return to starting position.
  • Inhale up, exhale down.
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Quadriceps
Step-Ups With Barbell

  • Place barbell on shoulders.
  • Step up with left leg onto flat bench.
  • Step up with right leg.
  • Step down with left leg first, then right leg.
  • Repeat, starting with right leg.
  • Inhale down, exhale up.
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Quadriceps
Flat-Footed Dumbbell Squat To Bench

  • With 16" high bench behind you, stand with heels even with end of bench.
  • Hold dumbbells at sides, at arms' length, palms in.
  • Keep head up, back straight, feet firmly on floor, 16" apart.
  • Squat until buttocks touch bench.
  • So not sit on bench, keep tension on thighs.
  • Keep knees close together.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done with heels elevated on 2X4.