| | Quadricep Exercises | Workouts | Muscle Menu | | | | |
| Quadricep Workout Exercises Anatomy
| This
is a complete list/menu of
Quadricep exercises for
men or women. If
you need to discuss how to
perform these Quadricep exercises please post them in our Exercise Forum under the heading of the exercise. |
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| Quadricep Workout Exercise
Links Muscle Menu |
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| Picture | Name of Exercise | Muscle Groups |  | Snatch- Quadricep Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward.
Start... | Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body, |  | Clean and Jerk- Quadricep Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping... | Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body, |  | Hack Squat- Quadricep Exercise: With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de... | Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body, |  | One Legged Smith Split Squat- Quadricep Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... | Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body, |  | Deadlift (Bent Leg)- Quadricep Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ... | Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body, | | |  | Walking Lunges- Quadricep Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the... | Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body, |  | Squats (Elastic Band)- Quadricep Exercise: Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ... | Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound, |  | Jump Squat- Quadricep Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ... | Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight, |  | Cable Bent-Leg Deadlift- Quadricep Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable, |  | Calisthenics Elbow Instep Lunge- Quadricep Exercise: The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ... | Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body, |  | Wide Stance Squats (Duck Squats)- Quadricep Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... | Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength, |  | Front Squats- Quadricep Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... | Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength, |  | Split Lunge on the Ball- Quadricep Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo... | Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body, |  | Elastic Band Lunges- Quadricep Exercise: Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti... | Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band, |  | Cable Squats- Quadricep Exercise: To perform Cable Squats stand upright with the straight bar in a curled position. ... | Quadricep, Thigh, Rectus Femoris, Hamstrings, Cables, Stabilizers, Pulley, Universal, Machine, |  | Push Press - Quadricep Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... | Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body, |  | Safety Squats- Quadricep Exercise: A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba... | Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body, |  | Dumbbell Power Cleans- Quadricep Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ... | Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body, | | DeadLift- Quadricep Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).
| Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings, |  | Ball Squats- Quadricep Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt... | Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body, |  | Squats- Quadricep Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... | Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body, |  | Lunges- Quadricep Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by... | Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body, |  | Leg Press- Quadricep Exercise: Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight... | Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound, |  | Two Foot Long Jump- Quadricep Exercise: To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw... | Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight, |  | Leg Extension- Quadricep Exercise: To perfrom the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to... | Thigh, Rectus Femoris, Quadricep, Isolation, Machine, Lower Body, |
Quadricep Muscle Anatomy and Overview 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 many for many athletes.Quadricep Function The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.Quadricep Origin The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.Quadricep Insertion The quadriceps insert onto the patellar tendon of the Tibia.Quadricep Training Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.
Quadricep Other/Similar Names Other names for this muscle group or similar muscle groups referred to the 'Quadricep' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body
What
if I have fatty Quadricep? What exercises can
I do to
reduce
fat on my Quadricep Muscle?
Spot
reducing is a common conception
to reduce the fat on a specific
area. Ie. Quadricep. You cannot
spot reduce, 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 Quadricep. In other words, specifically exercising your Quadricep will not directly decrease the overall fat around the muscle. What can I do for Quadricep Pain?
Quadricep pain can be caused by many things:
1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Quadricep muscle.
Note: If pain in your Quadricep muscle persists please consult a doctor immediately.
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Quadricep Cardiovascular Exercises | Picture | Name of Cardiovascular Exercise | Muscle Group |  | Swimming | Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms) |  | Hockey | gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf) |  | Squash | Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf) |  | Stepper | Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf) |  | Shuttle Run | Rectus Femoris, Gastrocnemius, Biceps Femoris, Hip Flexors (Quadriceps, Calf, Hamstrings, Butt, Legs) |  | Treadmill | Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh) |  | Recumbent Bike | Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh) |  | Elliptical or Cross Trainer | Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh) | Quadricep
Plyometric Exercises | Image | Name of Plyometric | Muscle Group |  | One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d... | Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings) |  | Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o... | Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings) |  | Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t... | Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings) |  | Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ... | Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings) |  | Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce... | Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf) | Quadricep Stretches and Flexibility Exercises
| Image | Name of Stretch/Flexibility Exercise | Muscle Group |  | Hip Flexor Stretch: This stretch is important for running or any other type of aerobic activity that includes your lower body.
- Kneel with one leg forward, while the other leg behind.
- Ben... | Hip Flexors, Rectus Femoris (Quadriceps), Thigh |  | Thigh / Quad / Rectus Femoris Stretch: Start by standing while grabbing one foot and putting it against your glut. While starting by holding on to something for balance it is very important to have your leg straight up... | Rectus Femoris, Hip Flexors (Quadriceps Legs) | |
| Date Added |
Comment |
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6/7/2006
By:Why does squats make me light headed? |
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