Les Quadriceps | Astroveda

The quadriceps, often called «quad», are an essential muscle group located in the front of the thigh. They play a key role in various daily and sporting activities.

In this article, we will explore in depth the definition of quadriceps, their anatomy, their functions, their importance in the movement and the advice to strengthen them and prevent injuries.

What is Quadriceps?

The term «quadriceps» comes from the Latin «paintings», which means «four» and «vines», which means «head». This muscle group consists of four distinct muscles:

1 – Fémorale law : This muscle is located in the center and is the longest of the quadriceps. It is unique, because it crosses both the articulation of the hip and that of the knee, which allows him to participate in the flexion of the hip and the knee extension. It is particularly required during activities such as Sprint and Jump.

Fémoriale law: anatomy

2 – The vast side : Located outside the thigh, this muscle is crucial for the extension of the knee. It is often more developed in people who practice sports that require lateral movements, such as basketball or football.

Muscle: large side

3 – The vast medial : This muscle is inside the thigh and plays a key role in the stabilization of the knee. It is often less developed than the other muscles of the group, but it is essential to prevent pain and knee injuries.

Muscle: vast medial

4 – The vast intermediary : Located under the law of the femur, he also participates in the knee extension. Although it is less visible, it contributes significantly to the power of the leg.

The vast intermediate muscle

Anatomy and function of quadriceps

The quadriceps are attached to the Rotula, a disc in the shape of a disk located in the front of the knee. Together, these muscles allow the extension of the knee, which is crucial for actions such as walking, running, jumping and squats.

Their operation is particularly important during sports and physical activities. For example, during a jump, the quadriceps contracts to stabilize the body and absorb the impact on the landing. They are also involved in the movements of the climb and the descent, as when you climb the stairs or raises yourself from a sitting position.

Importance of quadriceps in the year

Strengthening the quadriceps is vital not only for athletes, but also for anyone who wants to maintain good physical conditions. The strong and well -developed quadriceps contribute to better sporting performance, increase resistance and reduce the risk of knee and hip lesions.

Studies show that the strengthening of the quadriceps can also improve posture and balance, which is particularly advantageous for the elderly. In addition, well trained quadriceps to stabilize the body during dynamic movements, which is essential to avoid falls.

Exercises to strengthen the quadriceps

There are many effective exercises to strengthen quadriceps. Here are some of the most popular:

• Squat : A fundamental exercise that aims at all the muscles of the thigh, including quadriceps. To do this, get up, your feet in pieces in the width of the shoulders, then go down by bending your knees as if you sat on a chair.

• Slot : This exercise specifically affects quadriceps and buttocks. To slot, put a leg forward, keeping the other back, then go down until the rear knee gone on the ground. Alternate the legs.

• Leg extensions : This exercise is often conducted on a gym machine. Sit on the car and lift a load by extending the legs. This aims directly to quadriceps.

• Jumps : The jumps, vertical or horizontal, intensely require the quadriceps. They are excellent for the development of muscle energy.

• Cycling : Putting the bike is a great way to strengthen the quadriceps despite being low for the joints.

Tips to prevent injuries

When you work on strengthening quadriceps, it is essential to adopt a cautious approach to avoid injuries:

• Heating : Before starting any exercise, be sure to warm up to prepare the muscles and joints for the effort. Heating exercises such as dynamic stretching or fast steps can help increase blood circulation.

• Gradual progression : Do not rush to heavy loads or high training volumes. Gradually increases the intensity and duration of the exercises to allow your body to adapt.

• Listen to your body : If you feel an unusual pain, stop the exercise and rest. Ignoring pain can cause serious injuries.

• Balanced reinforcement : Make sure you balance the reinforcement of the quadriceps with that of the rear muscles of the thigh and the muscles of the hips. Muscle imbalance can cause injuries.

• Recovery : Give your body the time to recover after intense training. I include the rest days in the training program and plan to integrate recovery techniques such as rolling foam or static stretching.