Quads

Your quadriceps muscles are comprised of four muscles that are in the front of your thigh: the vastus medialis, intermedius, lateralis, and rectus femoris. The rectus femoris is the largest of the four muscles, while the others help you to move your leg at the knee joint and hip joint. Your quadriceps are important to your overall function because they allow you to effectively run, balance, and exercise. Without healthy quadriceps, walking alone would be a downright painful experience, so it is important to take good care of this muscle group.

What to expect when working out your quads

When you work out your quads, you'll be doing exercises like lunges and squats, which require great form to get any benefit from. Anything less than great form will get you injured. In order to make sure you don't injure yourself, when squatting, first adjust the weight so that it's manageable to lift anywhere from 5 to 10 times. If you're looking to bulk up, more weight, less reps is usually the rule...so stick to five. If you're looking to tone, and build endurance, you'll be better off doing ten reps of lower weight. Once you've adjusted the weight, approach it and grab it with a medium grip. Then, get iunder it and put it in between your trapezius muscles and rear shoulder muscles. Now make sure your knees are parallel and a little more than shoulder width apart. Next, unrack the bar by standing up. Then, take a breath, hold it, and squat down. The motion should feel similar to sitting down. Keep squatting down until you break parallel, and then stand again. It'll feel awkward at first, but once you've done three or four reps, it'll start to get more comfortable.

Tips for success when working out your quads

When working out any muscle, good form is essential. This is especially true with quadriceps workouts. Before every set, make sure your hands and feet are in the right position, your grip is strong and your weight is manageable. Remember: good form is more important than more weight. Don't sacrifice form for an extra few pounds on that barbell. It'll only hurt you in the long run in the form of an awkward, uneven physique, or a sidelining injury. During each set, try to do all your reps in front of a mirror until you get confident with the exercise you're doing. Then, once you're comfortable, feel free to step away from the mirror and adjust your weight in small increments as you please.

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