Quadriceps Strengthening Exercises

Exercises > Strength (Muscles) > Quadriceps Strengthening Exercises

The following quadriceps strengthening exercises are designed to improve strength of the quadriceps muscle (figure 1). The quadriceps comprises of four muscle bellies, one of which is the VMO (Vastus Medialis Obliquus). The VMO is very important in quadriceps and knee rehabilitation exercises. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Figure 1 – Quadriceps and VMO

Quadriceps Strengthening – Basic Exercises

To begin with, the following basic quadriceps strengthening exercises should be performed approximately 10 times, 3 times daily. As your quadriceps strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Static Inner Quadriceps Contraction 

Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel (figure 2). Put your fingers on your inner quadriceps (VMO – figure 1) to feel the muscle tighten during contraction. Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Figure 2 – Static Inner Quadriceps Contraction (left leg)

Quadriceps over Fulcrum 

Begin this quadriceps strengthening exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed. Slowly straighten your knee as far as possible tightening the front of your thigh (quadriceps) (figure 3). Hold for 5 seconds then slowly lower back down. Repeat 10 times as hard as possible pain free.

Figure 3 – Quadriceps over Fulcrum (left leg)

Quadriceps Strengthening – Intermediate Exercises

The following intermediate quadriceps strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your quadriceps strength improves, the exercises can be progressed by gradually increasing the repetitions or resistance of the exercises provided they do not cause or increase pain.

Knee Extension in Sitting vs. Resistance Band 

Begin this quadriceps strengthening exercise in sitting with your knee bent and a resistance band tied around your ankle as shown (figure 4). Keeping your back straight, slowly straighten your knee tightening the front of your thigh (quadriceps). Then slowly return back to the starting position. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 4 – Knee Extension in Sitting vs. Resistance Band

Squats with Swiss Ball 

Begin this quadriceps strengthening exercise in standing with your feet shoulder width apart and your feet facing forwards. A Swiss ball can be placed between a wall and your lower back to improve your technique (figure 5). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 5 – Squats with Swiss Ball

Lunges 

Begin this quadriceps strengthening exercise standing with your back straight in the position demonstrated (figure 6). Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forward. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 6 – Lunges

Quadriceps Strengthening – Advanced Exercises

The following advanced quadriceps strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your quadriceps strength improves, the exercises can be progressed by gradually increasing the repetitions or resistance of the exercises provided they do not cause or increase pain.

Single Leg Squat with Swiss Ball 

Begin this quadriceps strengthening exercise in standing on one leg with your foot facing forwards (figure 7). A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 7 – Single Leg Squat with Swiss Ball

Lunges with Weights 

Begin this quadriceps strengthening exercise standing holding light weights, with your back straight in the position demonstrated (figure 8). Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forward. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 8 – Lunges with Weights

Arabesque 

Begin this quadriceps strengthening exercise standing on one leg with your back straight, your arms to the side at shoulder level and your back leg straight as demonstrated (figure 9). Keeping your balance and maintaining this posture, slowly bend your hip and front knee, lowering your body slightly, and then slowly straighten back up. Your front knee should be in line with your middle toe and should not move forward past your toes during the exercise. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 9 – Arabesque

Physiotherapy Products for Quadriceps Strengthening Exercises

• Resistance Band
• Swiss Balls 
• Foam Rollers
• Pilates Mats
• Massage Balls
• Wobbleboards 
• Dura Discs
• Knee Braces

To purchase physiotherapy products to assist with quadriceps strengthening exercises or rehabilitation click on one of the above links or visit the PhysioAdvisor Shop.

Other Exercises

• View Balance Exercises
• View Quadriceps Flexibility Exercises
• View Lower Body Resistance Band Exercises
• View Lower Body Foam Roller Exercises
• View Lower Body Massage Ball Exercises

Find a Physio

Find a physiotherapist in your local area who can assist with VMO and quadriceps strengthening exercises and knee rehabilitation.

Return to the top of Quadriceps Strengthening Exercises.