The quadriceps consist of four heads (hence the name quadriceps). The heads are: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
With the exception of the rectus femoris, all of the heads of the quadriceps have one function, which is extending the knee.
That means that the quadriceps are active every time you walk or stand up. Additionally, and in conjunction with the hamstrings, the quadriceps stabilizes the knee.
- Stand with your feet shoulder width apart.
- flex your knees and hips and sit back into the squat while lowering your body
- Continue down to full depth
- Return to starting position.
- Step forward with one leg.
- Lower your body until your rear knee nearly touches the ground.
- Ensure you remain upright, and your front knee stay above the front foot.
- Push off the floor with your front foot until you return to the starting position. Switch legs.
Bulgarian Split Squat
- Stand with your back to a bench (or raised surface) and place one of your feet on the bench.
- Squat down until your front leg is about parallel to the floor.
- Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position.