The quadriceps, located on the anterior part of the thigh, are among the biggest and most powerful muscle groups in the body. They play a crucial role in maintaining posture and facilitating the movement of the hip and knee joints, making strong quadriceps a prerequisite for athletic performance, physical activities and sport. Any weakness in these muscles can bring about a bunch of issues, impeding day-to-day tasks.
“The quadriceps, which consist of four muscles, are very powerful hip extensors. They are also important for knee movement,” says Bangalore-based physiotherapist Gayathri Mahalingam. “The four muscles are the rectus femoris, vastus medialis, vastus lateralis and vastus intermedius.”
The muscles start from the hip and end inside the knee joint. Some common functions of the muscle group include knee extension and hip flexion, along with maintaining posture, proper step or gait cycle and patellar stability. “Strengthening this muscle group is important as the knees are weight-bearing joints. While standing, the entire body weight goes on the knee; this becomes three times more during any impact activity like running or jumping. So, for the knee joint to be stable enough, it is important to have strong quadriceps, even for those not into sports,” explains Mahalingam.
The weakening of these muscles can lead to a condition called chondromalacia patella (also called runner’s knee), where the cartilage under the kneecap deteriorates and softens. Other complications arise due to age-related wear and tear, such as arthritis, where the weak muscles aren’t able to take the pressure and the joints end up taking the brunt, resulting in pain. “Arthritis is nothing but wear and tear. With age, the synovial fluid [which lubricates the joints] between the bones diminishes and the cartilage gets damaged,” notes Mahalingam. “The muscles are attached to the patella. So, if the quadriceps are strong, the load is naturally shifted to these muscles whenever there is pressure. The body is designed like that, where the brain sends signals to shift the weight to other parts that are strong.”
What makes the quadriceps weak?
“If an individual doesn’t perform static quadriceps strengthening exercises to strengthen and recoup the muscle fibers post-surgery — especially those involving the lower body — it leads to weakness,” explains Mahalingam.
Reduced usage of the muscles resulting from insufficient walking, prolonged sitting and not using stairs lowers the strength of the quadriceps. “The weight-bearing capacity of the muscles diminishes due to this. Thus, it is important to lead an active lifestyle that involves walking, swimming or climbing the stairs every day,” she adds.
Exercises for strengthening the quadriceps
The primary exercises that efficiently target or engage the quadriceps muscles include:
♦ Leg extension
Leg extension is the only exercise that directly targets the quadriceps muscles. It can be done by sitting on a chair and keeping the back straight or standing while holding a table or other objects for support.
When seated, place one leg at a 90-degree angle to start with. Subsequently, straighten the leg out, engaging the quads and then lower it to the starting position. Repeat the same for the other leg. If the exercise is done while standing, the knee should be raised and bent backward at a 90-degree angle before extending it out.
♦ Bodyweight squats
Stand with the legs hip-width apart. Lower the body (keeping the back straight) till the hips form a straight line with the knees and then return to the starting position. Those who find it difficult to do a full squat can perform half squats or chair squats instead.
♦ Lunges
This compound exercise effectively targets multiple muscles in the lower body, including the quadriceps.
Stand, keeping the legs hip-width apart. Taking one step forward, bend both legs to 90 degrees and then return to the starting position; repeat the same for the other leg. Since it is an advanced exercise, it should be attempted only after mastering the bodyweight squats.
♦ Sitting cross-legged
Sitting with the legs crossed on the floor for five to ten minutes effectively stretches the adductors and the quadriceps muscles.
♦ Front leg raises
This exercise effectively engages the quadriceps muscles. Lie down, keeping the legs straight and then raise one leg to a 90-degree angle. Hold the position for a few seconds and lower it back to the starting position. Repeat the same for the other leg.
♦ Quad sets
Lie down, placing a rolled towel or pillow under the knee. Subsequently, press it downward, engaging the knee joint. Alternate the legs for every repetition. This puts the load on the quadriceps muscles and strengthens them over time.
Mahalingam notes that apart from strengthening the quadriceps, people should also lead an active lifestyle so that other muscle groups like the adductors, hamstrings and calves are also engaged and become strong.
