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Quadriceps or rectus femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your biceps femoris or hamstrings. Quadriceps are extremely important for any athlete and should be trained in compound movements to maintain symmetry with your hamstrings. Function The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion. Origin The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur. Insertion The quadriceps insert onto the patellar tendon of the Tibia. Training Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.
Name of Exercise
Hip Abduction Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ...
Outer Thigh with Exercise Band This outer thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...
What exercises can I do to reduce fat on my Outer Thigh muscle?
Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Outer Thigh. In other words, specifically exercising your Outer Thigh will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.
this is my first post and im hoping to get help.
a little bit about me:
started working out 1 month ago.
starting weight 191 lbs
current 184 lbs
goal: 163 lbs
hoping to achieve this in 4 month...