How To Build Strong QUADRICEPS Using Functional Methods

This is the 3rd video in a series of videos where I look at various ways to increase the strength of the quadricep muscles using a functional approach. There are many machines like leg extensions and leg press that can build strength into the quads, but this is often at the expense of moving well and efficiently. In this video I show some examples of how I might gradually progress through various movements to not only improve the strength of the quads but also how well they interact with other muscle groups and joints.
The quads are one of the most commonly known areas of the body located on the front of the thigh and as their name suggests they are broken into four separate muscles.
1. Rectus femoris occupies the middle of the thigh, covering most of the other three quadriceps muscles. This muscle crosses two joints meaning it can act as a hip flexor and also a knee extensor. This information is very important to remember when assessing hip motion later.
2. Vastus lateralis is on the outer side of the thigh.
3. Vastus medialis is on the inner part of the thigh and is often referred to as the VMO and is commonly linked to stability problems with the knee which we discuss shortly.
4. Vastus intermedius lies between vastus lateralis and vastus medialis on the front of the femur (i.e. on the top or front of the thigh), but deep underneath the rectus femoris.
here is many ways to do the squat exercise. From front squats to back squats, single leg squats to box jumps, the variations are endless. But the timing of the joints involved is very similar to all. The ankle, knee, hip, and also the spine all move in harmony with each other and importantly in the correct alignment in order to handle loads, force and braking or provide propulsion and movement. If the alignment is faulty there will be an "energy leak" that will compromise the timing and strength of the movement. This leads to poor performance and eventually injury as the body attempts to adapt to the poor alignment and correct it using a "plan B" strategy, otherwise known as compensation.

Make sure you read the articles in the links below about all the things I briefly touch on in this video to see more detailed explanations and other exercises.
Tight Quads
https://noregretspt.com.au/index.php/resources/blog/43-2014/353-why-tight-quadriceps-exacerbate-knee-pain-the-solution-is-not-with-stretching
Ankle Mobility
https://noregretspt.com.au/index.php/resources/blog/43-2014/248-why-poor-ankle-mobility-can-cause-a-chain-reaction-of-injury
Body-weight Squat Form
https://noregretspt.com.au/index.php/resources/blog/43-2014/278-is-it-okay-to-let-your-knees-go-over-your-toes-when-you-squat
Decline Board Squats
https://noregretspt.com.au/index.php/resources/blog/43-2014/261-how-to-use-the-decline-board-squat-to-improve-quad-strength-after-knee-injury
Single Leg Stability
https://noregretspt.com.au/index.php/resources/blog/43-2014/274-how-to-use-the-single-leg-squat-to-pinpoint-weaknesses
Single Leg Squat
https://noregretspt.com.au/index.php/resources/blog/43-2014/231-why-the-single-leg-squat-is-the-best-exercise-for-rehab-injury-prevention
VMO Band Assisted Exercises
https://noregretspt.com.au/index.php/resources/blog/43-2014/412-how-to-isolate-the-vmo-within-an-integrated-movement
Front Squats & Back Squats
https://noregretspt.com.au/index.php/resources/blog/43-2014/264-5-best-squats-to-build-strong-legs-bulletproof-knees
Agility Exercises
https://noregretspt.com.au/index.php/resources/blog/43-2014/426-our-25-best-agility-drills-to-enhance-braking-skills-change-of-direction

And if you suffer from Knee Pain or weakness in your quads make sure you grab a copy of our VMO strength program you can download from the website. Grab your copy below
https://shop.noregretspt.com.au/au/How-To-Strengthen-your-VMO-_-KNEE-Video/p/48559

Видео How To Build Strong QUADRICEPS Using Functional Methods канала Noregretspt