Quadriceps Exercises
June 1, 2021
The quadriceps is our body’s most powerful knee extensor. Knee extension is the action that occurs when our knee straightens. When our foot is free to move, this looks like a kicking motion. When our foot is on the ground, knee extension occurs as we come out of the bottom of a squat position.
These quadriceps exercises were chosen based on research of what is shown to be the best for using and recruiting the quadriceps muscle. For each video, we have compared 2, 3, or 4 common quadriceps exercises and discussed when it is appropriate to use each.
1. Split Squat vs Rear Foot Elevated Split Squat vs Single Leg Squat
Let’s compare the Split Squat (SS) with it’s more advanced versions: the Rear Foot Elevated Split Squat (RFESS) and the Single Leg Squat (SLS).
You should be able to tell which quadriceps exercise is most challenging for me. The SLS requires a lot more quadriceps strength than the others. However, what was interesting is that when researchers had people perform all 3 exercises with a weight that was at their 6 repetition max, they found similar recruitment of the quads in all 3 exercises. This is because people could obviously do greater weight on the SS than the SLS. (Mausehund et al 2018)
Take Home Message: even if you can’t do a single leg squat, if you perform it’s easier versions with enough weight to bring on fatigue, you will still get the same effect for quad strengthening!
2. Sit to Stand: Traditional vs Kickstand vs Low
Working your way up to or back to a squat?
This Sit to Stand progression goes from hardest to easiest and from greatest quad usage to lowest quad usage. The kickstand forces you to use one leg more than the other and the low seat height makes the muscle work through a greater range of motion.
This study was performed in individuals with Osteoarthritis and these exercises are perfect for someone with knee pain or weakness who is not quite ready for a full squat. (Al Amer 2020)
For our higher level folks, don’t underestimate the sit to stand. Add a barbell or heavy weight and give these a try.
3. Quad Set vs Straight Leg Raise
Bias Check! These are some common exercises performed after a knee surgery and typically are progressed from the quad set to the straight leg raise (SLR) to increase the strength gains. HOWEVER, it depends on what your goal is. Research articles have actually shown that the quad set has better EMG activation of the muscles that cross the knee only. But the SLR is better for activation of the 1 quadriceps muscle that crosses the hip too.
Take Home Message: If still trying to improve strength in non-weightbearing, don’t abandon the quad set even if you can progress to the SLR. (Soderberg et al)
4. Single Leg Squat: Foot in Front vs Foot in Rear
The single leg squat combines strength and balance. To be able to perform one, you need to be able to work the quadriceps through the full range of motion. Try these different variations to see which feels most comfortable. Even if you can’t go through the full range of motion, see how low you can go and consider using a band to assist you.
5. Squats: Sumo vs Front vs Full vs Partial
Different squatting styles can recruit different muscles. In a recent study, researchers found 2 key differences.
1. The front squat has been shown to use more gluteal activity than the back squat.
2. The sumo squat increases the demand on the thigh muscles – specifically those of the quad and adductors.
Choose your squat wisely based on your exercise goals!
6. Reverse Nordic Curls
The lesser known, but equally as challenging, Reverse Nordic Curl is a great quadriceps exercise that is adaptable for all ability levels. The idea is the same as the traditional Nordic Curl – see how far you can lower your own body with control. Then, dig yourself out of the hole and return to kneeling. Check out this progression that varies from performing with assistance all the way to added resistance.
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