Quadriceps: how to train avoiding injuries

17th March 2019
Although we can't burn fat in isolated areas of the body, we can find workouts that are based on strengthening specific areas. Let's focus on strengthening the quadriceps and avoiding injuries.

Did you know that the quadriceps are the largest muscles in the legs? It’s composed of four muscles (hence the name) and this article will tell you how to train them while avoiding injuries.

Quadriceps, large but forgotten

Legs are a part of the body that can easily be forgotten during training. Of course, this happens when athletes focus on the upper body and for those who believe that by working their legs, they risk developing a masculine appearance.

Before you begin your workout, we strongly advise that you warm-up, this will prevent injuries and help you to train better. This only takes five minutes and you’ll appreciate it when you finish the routine.

For your legs and quadriceps warm-up, take your right ankle to the glute and keep it there stretching your arm. A little trick to keep your balance is to focus on a single point on the wall. You can also stretch your left arm so it can help to maintain the balance of your body.

Then, open your legs wide and lower your torso until you touch the ground with your hands. Turn the body to the right leg, then left. Another way to help your leg muscles to ‘wake up’ before exercise is to perform 10 minutes on the stationary bike at a moderate speed.

Quadriceps workouts

Now that you’ve properly warmed up your muscles, it’s time to begin the training itself. Pay attention to these exercises for quadriceps:

1. Squats

Of course, we couldn’t start a quadriceps routine without talking about squats, a classic exercise! Best of all, there are several variants that can be performed in one session, so you won’t become bored during training.

Girls working out quadriceps.

Apart from the basic squats, there are the sumo (with the legs more open), while jumping (when raising the body you jump with the legs pressed together), with a bar, with closed legs, against the wall and with only one foot (the other is lifted from the floor by a few inches).

2. Quadriceps press

To complete this training you’ll need a specific machine, which can be found in every gym. Sit somewhat reclined, raise your legs and rest your soles on the platform. Weight is selected and it’s then only a matter of stretching the legs completely.

It seems very simple but the machine and the weight give enough pressure, making it difficult to move. Best of all is that this is a more effective workout for the upper legs.

Man working out quadriceps with machine.

3. Lunges

Here’s another workout that can’t be left out of your quadriceps’s routine. Also known as ‘strides’, lunges are based on taking long steps and bending your knees to lower your body as much as possible.

Girl working out quadriceps with dumbbells.

Always remember to keep your back straight and maintain slow movements. Once you master the art, the results will be more visible. To keep your balance you can rest your hands on the sides of your waist or stretch the opposite leg to the front (if you step forward with the right leg, left arm extended and vice versa).

You can also practice basic lunges adding a dumbbell in each hand, although this requires greater effort. A variant for a traditional stride is leaning to the sides. It begins as if it were squat, but stretching one leg to the side, while the torso moves forward.

4. Scissors

Last but not least, this aerobic workout can be really helpful. Stand up and take small steps and jump backward. The legs are always stretched and movement is alternated and combined with your arms.

By all means, when you finish your quadriceps routine you should perform a final stretch. Just as the warm-up at the beginning, this will only take five minutes. It’ll avoid any injury, pain or contracture. This way your legs will also be ready for the next session.

Woman stretching quadriceps.