Methods and frequency of quadriceps functional exercise for you

The quadriceps muscle function exercise can be performed through methods such as squats, leg lifts, lunges, sitting posture leg flexion and extension, and wall squatting. It is recommended to do 3-4 times a week for 20-30 minutes each time.

1. Squatting

Squatting is a basic exercise for the quadriceps, which can effectively enhance the strength of the anterior thigh muscles. Stand with your feet shoulder width apart, slowly squat down until your thighs are parallel to the ground, and pay attention to keeping your back straight. In the initial stage, it can be practiced by hand, and after adaptation, the strength can be increased by carrying weight. This action can also improve core stability, but caution should be exercised for knee joint injuries.

2. Leg Lift

Leg lift equipment can specifically strengthen the quadriceps muscle, suitable for beginners to control the angle of force application. Adjust the seat so that the knee joints align with the axis of the equipment, press the pedals flat with both feet, slowly straighten the legs, and return to their original position. The weight should be gradually increased to avoid knee overexertion. This action has less pressure on the lumbar spine, but attention should be paid to avoiding hip joint compensation.

3. Arrow step squat

Arrow step squat can unilaterally strengthen the quadriceps and improve balance ability. Step forward and backward with your feet apart in a bow, bend your front legs to 90 degrees, and keep your hind legs close to the ground with your knees. Difficulty can be increased by holding dumbbells, or coordination can be improved through walking, archery, and squatting. Maintain an upright torso during practice and avoid knee adduction.

4. Sitting leg flexion and extension

Sitting leg flexion and extension equipment can isolate and train the strength of the quadriceps end. Adjust the backrest to align the knees with the pivot axis, and slowly straighten the calves to the horizontal with both feet hooked on the roller pads. This action can clearly perceive muscle contraction, but it requires controlling the speed to avoid inertial force. Rehabilitation patients after knee joint surgery can choose lightweight high-frequency training.

5. Wall Squatting

Wall squatting is a low impact isometric contraction training, where the back is pressed against the wall and slowly crouched down to the thigh parallel ground, holding for 30-60 seconds. Suitable for middle-aged and elderly people or those with joint discomfort, it can enhance muscle endurance without aggravating wear and tear. It can gradually extend the holding time or increase the intensity through single leg exercises. Before and after exercise, it is necessary to fully warm up and stretch to avoid sudden increases in load. In the initial stage, repeat each action 10-15 times, complete 3-4 groups, and rest between groups for 30-60 seconds. It is recommended to train every other day to fully recover muscles, and supplement with protein to promote repair. If knee joint pain or swelling occurs, training should be suspended and rehabilitation physicians should be consulted to avoid excessive training leading to tendinitis or cartilage damage. Daily consumption can be combined with foods rich in vitamin D and calcium, such as milk, fish, etc., to help maintain muscle and bone health.