The Quadriceps muscle group consists of four separate distinct muscles which are- Rectus Femoris, Vastus Lateralis, VastusMedialis, and Vastus intermedius. All these four muscles join up and form a tendon called the quadriceps tendon, which moves through the patella and then ultimately via ligament called the patellar ligament to the tibia, and then alltogether these muscles their function is to extend or straighten the knee. So when we are climbing stairs, running, jogging, playing sports, etc we have extension and flexion of the knee.
Weak quads can not only impair your knee function, but research shows that they can also put you at increased risk of knee cartilage damage, which is a hallmark feature of knee osteoarthritis.
The quadriceps are the primary muscles that help support the knees. If you have weakness in your quads, this can lead to instability in your knees.
Improving the strength and flexibility of your quadriceps can go a long way toward increasing your knee function, but it's important to do the right exercises in the right amounts.
Weakness or weak strength in your quad muscles can lead to many complications. For example, you can alter your gait to make up for these deficiencies, and in doing so, you can put stress on other parts of your body, such as your hips and lower back. In addition, poor quads strength can impair your balance and increase your risk of falls.
BEST EXERCISES FOR STRENGTHENING OF QUADRICEPS MUSCLES:
Some basic beginner-level exercises for quadriceps strengthening are- Biking, Cycling, Elliptical training, Swimming, Walking, Jogging, or Running.
Here are some quadriceps exercises without the use of expensive machines or tools-
Straight leg raise- lie on your back, bend one knee to a 90-degree angle. Keep your other leg straight > then slowly lift your straight leg> lift up to 12 inches > hold for 5 seconds> then slowly lower your leg. Repeat 3 sets of 10-15 times.
Short Arc Quads- lie on your back >keep a foam roller or towel roll or basketball to prop your knee up > slowly straighten your bent knee > hold for 5 seconds > slowly lower your leg down. Do 3 sets of 15 repetitions.
Wall Slides- Stand upright with your back against a wall and feet shoulder-width apart > slowly bend your knee at a 45-degree angle, sliding your back down the wall > hold this position for5 seconds > now straighten your knees by sliding up the wall. Do 3 sets of10 repetitions.
Terminal Knee Extension with TheraBand- Tie your resistance band around a stable object so it is anchored around the height of your knee > step into the thera band loop with the leg you want to exercise > keep non-exercising leg a little bit behind the involved leg so that your involved leg is bent 15-20 degree of angle >slowly straighten your knee, placing tension on band > hold the position for5 seconds > slowly allow your knee to bend slightly once again. Do 3 sets of15 repetitions.