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The quadriceps are located on the front of our thigh and are made up of 4 muscles. Hence the name quadriceps. As a group, the quadriceps are the largest muscles in our body. They allow us to walk, run, climb up mountains, and get up off the toilet.

Today I am going to show you where they are exactly, what they look like, and how to strengthen them.


The four quadricep muscles are: Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis. The Vastus lateralis is the largest of the 4 quad muscles and is located on the outside of your thigh. The rectus femoris, which is in the middle muscle. Beneath this muscle you will find the Vastus Intermedius. Lastly the Vastus medialis is located on the inside of your thigh.

Try out the following 3 exercises to build up your quadriceps.

When doing lunges it is important to keep your back straight and shoulders above your hips. As you step forward make sure to keep your knee straight and that it doesn’t go to far past your toes. Push through the heels to get you back into the starting position. If using dumbbells makes it to difficult, then get rid of the weights.

The seated straight leg raises are a great maintenance exercise that help knee strength. These specifically target your VMO (Vastus Medialis Oblique) which is found on the inside of your knee, and by strengthening this muscle we can improve our knee strength and stability. When doing this exercise, it is important to keep your legs straight the whole time and your toes flexed toward you. This exercise looks easy, but it can be quite challenging.

Holding the barbell on the front of the shoulders places more emphasis on your quads in addition to your core. They are a great way to build strong quadricep muscles. Watch the video for proper form and cues.

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