I want To know How You Do A quadriceps muscle strengthening excercise ?
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The simplest quad strengthening exercise is an isometric contraction or Quad Set - To do it, straighten your leg all the way out, and then just contract or squeeze your quad muscle. Hold it for 10 seconds, and repeat 10-20 times.
As that gets easy, then progress to a straight leg raise. Do the quad set, but then lift your heel up about 6 inches and hold for 10 seconds. Repeat 10-20 times.
These are very simple exercises that will begin to get your quad firing again after a meniscus tear.
You can also do lunges and mini squats, depending on how much pain you are in. Avoid knee extension machines, as they produce too much stress on the cruciate ligaments, and the articular surfaces.
Firstly why? are you injured? What sort of strength? Explosive power? Control?
The previous answer is a good start, to add to it, as you are able to, try standing in front of a chair with your feet shoulder width apart, now slowly go as if you are going to sit down (as slowly as you can) but don't sit down, touch your bottom to the seat only and then slowly rise back up. The slower and lower you can do this, whilst keeping your knees tracking in a straight line (not moving inward towards the other one) the better. Try to do it 10 times, if you wobble a lot to start off with you have poor control and therefore need to work on it. If you wobble towrds the end then your quads are fatiguing and, guess what, you need to work on it.
This exercise will help strengthen your quads muscles through range both concentrically and eccentrically, in a functional manner and works on control, this is a good place to start before you look at explosive power, which I will not cover here.
There are a ton of quads exercises you can do, but this is a
an excellent start.
Good luck
P.S The quadriceps are a group of 4 muscles that run over the front of your thigh and attatch in your lower leg through your kneecap. They work to extend/ straighten your knee out and if you are sitting they also work against gravity to lower your leg back to the floor.
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