The quadriceps include four muscles in the front of the thigh. They are able to contract to help straighten the knee and flex the hip. After surgery or an injury, they tend to become weak. Therefore, it is necessary to strengthen them to ensure a complete recovery. This can also help you build stronger thighs, which eventually improve the flexibility of your hip and knee. Below are the best quadriceps exercises that you can try at home.
Short Arc Quads
This is a great exercise to put more focus on the contraction of the quadriceps muscles. To do it, you need to lie on the back and prop up the knee with a ball or yoga block. Slowly straighten both knees. Next, keep the quad muscles tight with toes pointed to the ceiling. Stay in this position for at least 5 seconds before lowering down the leg slowly. Repeat 15 reps. If you want more challenges, consider wearing cuff weight around the ankles. [1]
