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 straight with your feet slightly apart and hold a kettlebell in one hand.
- Bring the same leg as the arm holding the kettlebell in front of you, squat down until your thigh is parallel to the ground, keeping your back straight.
- Return to the starting position and repeat.
- Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
- Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
- Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders.
- Sink down into the squat, keeping your elbows inside the track of your knees.
- Push through your heels while keeping your chest up and return to the starting position.
- Stand straight with your feet shoulder width apart. Keep your back straight and hold the kettlebell in front of your pelvis.
- Take a large step to one side, holding the kettlebell low and lunge into the bent leg.
- Return to the starting position and repeat