Muscle Group of the Week: Quadriceps
![BH – Quads mans lower half of the body wearing red shorts on the leg extension machine](https://moyerwellness.com/wp-content/uploads/2023/10/BH-Quads-1024x576.jpg)
The quadriceps femoris – known as the quadriceps extensors, quads, or the quadriceps – is a group of four different muscles on the anterior thigh. Quadriceps femoris is a Latin term that translates to “four-headed muscle of the femur. The most superficial of the four muscles is the rectus femoris. Deep to the rectus femoris lies (from the lateral side of the femur to the medial side) the vastus lateralis, vastus intermedius, and vastus medialis.
What Do They Do?
If you check out the previous articles about the calves, hamstrings, and the glutes, you’ll notice that all of these lower body muscles assist with the same movements. Walking, running, kicking, jumping… all of these large powerful muscle groups, the quadriceps femoris as well as the above mentioned three, are responsible for the completion of those actions!
More specifically, however, what does each individual quadricep muscle do?
![Quads - 3 anatomical highlight of the rectus femoris](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-3.jpg)
Rectus Femoris
- Hip Joint: Thigh flexion
- Knee joint: Leg extension
![Quads - 4 anatomical highlight of the vastus lateralis](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-4.jpg)
![Quads - 4 anatomical highlight of the vastus lateralis](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-4.jpg)
Vastus Lateralis
- Knee joint: Leg extension
![Quads - 3 anatomical highlight of the rectus femoris](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-3.jpg)
![Quads - 3 anatomical highlight of the rectus femoris](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-3.jpg)
![Quads - 3 anatomical highlight of the rectus femoris](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-3.jpg)
Vastus Intermedius
- Knee joint: Leg extension
- Beneath Rectus Femoris
![Quads - 5 anatomical highlight of the vastus medialis](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-5.jpg)
![Quads - 5 anatomical highlight of the vastus medialis](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-5.jpg)
Vastus Medialis
- Knee joint: Leg extension
Making it Strong
Most exercises targeting the quadriceps don’t require special equipment but adding some weights – so long as your body isn’t shaking or surpassing its limits – can add an extra benefit! Basically, anything with the word “squat” in it is going to get the quads pumping!
![Quads - 6 woman performing a bodyweight squat in the grass](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-6.jpg)
![Quads - 6 woman performing a bodyweight squat in the grass](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-6.jpg)
Bodyweight Squats
![Quads - 7 man performing a barbell squat in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-7.jpg)
![Quads - 7 man performing a barbell squat in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-7.jpg)
Barbell Squats
![Quads - 8 man performing a goblet squat with kettlebell in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-8.jpg)
![Quads - 8 man performing a goblet squat with kettlebell in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-8.jpg)
Goblet Squat with Kettlebell
![Quads - 9 woman performing a split squat outside with back leg on a short fence](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-9.jpg)
![Quads - 9 woman performing a split squat outside with back leg on a short fence](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-9.jpg)
Split Squats
![Quads - 10 woman performing a hack squat on a machine in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-10.jpg)
![Quads - 10 woman performing a hack squat on a machine in the gym](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-10.jpg)
Hack Squats
The Best Stretches
You’ve done all your squats now and it’s time to stretch! Post-workout muscles are warm, and warm muscles are more pliable muscles. Do the following stretches while the fibers are most flexible!
![Quads - 11 man doing a standing quad stretch outside on beach](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-11.jpg)
![Quads - 11 man doing a standing quad stretch outside on beach](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-11.jpg)
Standing Quad Stretch
![Quads - 12 woman doing a kneeling lunge stretch outside](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-12.jpg)
![Quads - 12 woman doing a kneeling lunge stretch outside](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-12.jpg)
Kneeling Lunge Stretch
![Quads - 13 person rolling quadriceps on a foam roller, only the legs and mid body are visible](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-13.jpg)
![Quads - 13 person rolling quadriceps on a foam roller, only the legs and mid body are visible](https://moyerwellness.com/wp-content/uploads/2023/10/Quads-13.jpg)
Quadriceps Foam Roll
Keeping it Happy
Deep tissue massage is an effective treatment for tightened hamstrings. It’s worth noting, though, that the posterior thigh is a hotspot of trigger points. Trigger point therapy can knock out those hyper-irritable cesspools of lactic acid with a dig of an elbow.
As with any bodywork session, you get the ultimate benefit if you go a step further than removing knots from locked-short muscles. When you have hyper-contracted quadriceps, the muscles on the front of your thigh overstretch and weaken. Take a look at the hamstring article mentioned in a previous section and take a look at exercises and stretches for the quadriceps’ antagonistic muscle group! While you can always practice the techniques at home, you can also ask your therapist to assist you with them; PNF is used for both strengthening and improving range of motion.
Now You Know!
Do your squats, extend those legs, and hit the leg press! Next time, we’ll talk about a muscle group that sits just above the four quadricep muscles; the hip flexors!
![Katrina Jenkins](https://moyerwellness.com/wp-content/uploads/2020/10/Untitled-design-6.png)
![Katrina Jenkins](https://moyerwellness.com/wp-content/uploads/2020/10/Untitled-design-6.png)
Katrina Jenkins
Author, Licensed Massage Therapist
Katrina Jenkins graduated from Towson University in 2013 with a Bachelor’s Degree in Health Science and worked as a nurse’s aide briefly before pursuing her true passion. She graduated from the Massage Therapy Institute of Colorado in April 2016 with honors and completed the Touch of Healers Scholarship Program the following summer. She has been a part of the Moyer Total Wellness Team since the summer of 2017.
Resources
Inverarity, Laura. “3 Easy Quad Stretches to Improve Thigh Flexibility.” Verywell Fit, 2018, www.verywellfit.com/quadricep-stretches-2696366.
Lindberg, Sara . “10 Quad Exercises for Stronger Legs.” Verywell Fit, 27 Sept. 2022, www.verywellfit.com/10-quad-exercises-for-stronger-legs-5093857.
Sears, Brett. “What Exactly Are the Quad Muscles?” Verywell Health, 2019, www.verywellhealth.com/what-are-the-quadriceps-muscles-2696379.
Vaskovic, Jana. “Quadriceps Femoris Muscle.” Kenhub, 29 Oct. 2020, www.kenhub.com/en/library/anatomy/the-quadriceps-femoris-muscle.
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