The quadriceps, "quadriceps femoris", consist of four muscles, hence the term "quad" and run down the front / lateral aspect of the thigh.

These muscles are:

 

* Rectus Femoris

- This is the only muscle from the group that crosses over the hip joint and acts as a hip flexor as well as a leg extensor.

It runs down the middle of the thigh and inserts into the quadriceps tendon, along with the 3 remaining muscles in the group.

The quadriceps tendon runs across the kneecap via the patella ligament and inserts into the tibia, therefore allowing extension the the leg.

 

* Vastus Medialis

- This muscle also runs down the front of the thigh but, unlike the Rectus Femoris, attaches to the top of the femur and not crossing the hip joint.

In well developed legs this muscle can be seen as a "teardrop" like shape just above but to the inside of the knee.

This muscle also plays are very large role in supporting the knee joint and would be a main muscle to focus on training in a knee rehabilitation programme.

 

* Vastus Lateralis

- As the name suggests, this muscle runs down the lateral, (outside), aspect of the thigh and again originates from the top of the femur.

 

*Vastus Intermedius

- This lies beneath the Rectus Femoris, again originating from the top of the femur.

 

It is worth noting that in order to extend the knee / straighten the leg, you need to use your quadriceps. The quadriceps, like any muscle, can weaken and atrophy through undertraining and could be a cause of knee problems in the future if allowed to weaken.

 

 

The ulimate exercise I would recommend would be squats. For people with existing back or knee issues maybe not so, but for those with no issues for me they would play a large role in the quad development.

 

Other exercise could include:

 

Leg extension, leg press, lunges and step ups.

 

There are also many variations of the squat, wall squat, front squat, back squat, jump squat, one legged squat etc.

 

Pictures of the quad exercises will follow shortly!