How To Do Squats To Strengthen Your Quadriceps
Benefits of Squats
This is one of the leg strengthening exercises that work the quadriceps muscles, which are some of the largest muscles in your body. This workout also benefits your buttocks. The primary muscles that are used in and benefit from this exercise are:
- Rectus femoris (extends leg and flexes thigh)
- Vastus Lateralis (extends leg)
- Vastus medialis (extends leg)
- Vastus intermedius (extends leg)
- and the Gluteus maximus (extends thigh)
Strengthening these muscles will help you rise from a chair quickly, and climb stairs easily.
Another benefit is that strong quadriceps may prevent "Runner's Knee", which is also known as patellofemoral pain syndrome. According to Dr. Darin Padua in an article titled "Pinpointing the causes of 'runner's knee"",
it is stated that weaker quadriceps muscles are 5.5 times more likely to develop "Runner's Knee."
However, if you experience back or knee pain or have a back or knee injury, first ask your doctor if this leg and quadriceps exercise is appropriate for you.
How To Do Squats
Stand erect with your feet about shoulder width apart.
- Hold your hands and dumbbells down at your sides and keep your head straight.
- Breathe in.
- Swing your hands and dumbbells forward for balance as you bend your knees and hips to a sitting position.
- Go down as low as you can, but make sure that your buttocks do not go below the level of your knees.
- Also make sure that your knees do not extend past your toes.
- As you exhale, raise back to the starting position.
- Repeat this procedure for 8 to 12 repetitions, three times a week, every other day.
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