Home | About Us | FAQ | Newsletter | Contact Us
Shopping cart: 0 items | $0.00

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.

Relevant Anatomy for Quadriceps Strengthening Exercises

Figure 1 Relevant Anatomy for Quadriceps Strengthening Exercises


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.

Static Inner Quadriceps Contraction

Figure 2 Static Inner Quadriceps Contraction (left leg)

Quadriceps over Fulcrum 

Begin this 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.

Quadriceps Over Fulcrum

Figure 3 Quadriceps over Fulcrum (left leg)


Quadriceps Strengthening Intermediate Exercises

The following intermediate quadriceps 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.

Resistance Band Knee Extension in Sitting

Begin this 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 the exercise is pain free.

Resistance Band Knee Extension in Sitting

Figure 4 Resistance Band Knee Extension in Sitting

Squats with Swiss Ball 

Begin this exercise in standing with your feet shoulder width apart and your feet facing forwards. Place a Swiss ball between a wall and your lower back (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.

Squats with Swiss Ball

Figure 5 Squats with Swiss Ball


More Intermediate Exercises 

For more intermediate exercises that are designed to improve your quadriceps strength and are vital for optimal quadriceps conditioning 'Become a Member'

Already a Member?

 

View the complete article - Quadriceps Strengthening Exercises (Members Only)


Quadriceps Strengthening Advanced Exercises

For advanced exercises that are designed to improve your quadriceps strength and are vital for optimal quadriceps conditioning 'Become a Member'

Already a Member?

 

View the complete article - Quadriceps Strengthening Exercises (Members Only)


Physiotherapy Products for Quadriceps Strengthening Exercises

 

Physiotherapy Products for Quadriceps Strengthening Exercises

 

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


Other Exercises

 

  Other Exercises

 


Find a Physio

 

  Find a Physio

 

 

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


'PhysioAdvisor Exercises' iPhone App'PhysioAdvisor Exercises' iPhone App

 

Download the 'PhysioAdvisor Exercises' iPhone App to your iPhone.


Become A Member   Become a Member

 

Become a PhysioAdvisor Member and gain full access to our complete database of physiotherapy exercises and injury rehabilitation information. For more details see Become a Member.


Return to the top of Quadriceps Strengthening Exercises.

iPhone Application

 

Theraband Tubing

 

Theraband

 

Swiss Balls

 

Hinged Knee Braces

 

Patella Braces

 

Foam Rollers

 

Spikey Massage Balls

 

Sticky Exercise Mat

Dura Discs

 

Wobble Boards

 

PhysioAdvisor Newsletter

Web Design Melbourne, Web Development Melbourne, CMS, by Melbourne Web Designers - Get Started