QUADRICEPS FEMORIS

by Jul 31, 2021Fitness0 comments

The quadriceps femoris or quads are a group of muscles located in the front of the thigh. They’re called that way because the group is comprised of four different muscles. They are the vastus lateralis, the vastus medialis, the vastus intermedius and the rectus femoris. The three vastus muscles originates on the femur bone and attaches to the patella, or kneecap.

The Rectus Femoris  inserts into the hip bone then covers the three vastus muscles and also attaches to the kneecap.

One of the main functions of the quadriceps is to assist in extending the knee and it is best trained with heavy compound exercises such as squats or lunges, hex squats or sumo squats.

Just make sure you use good form because the quadriceps are prone to injuries including strains, tears and ruptures.

If you can’t do any of the just mentioned exercises or need to bring up a lagging muscle.

You can also add leg extensions as an isolation lift but it shouldn’t be a primary exercise for a quad development.

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Biceps Explained

The biceps with its full name being biceps brachii is called that way because it has two heads.
Both heads of the muscle arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.
As you probably already know the biceps acts to flex the elbow and pretty much every guy wants bigger biceps.

Triceps Explained

Unlike the biceps the triceps are often overlooked by many beginners.
That’s a shame because they make up about two thirds of the upper arm.
So bigger triceps actually benefit your arm size more than bigger biceps.
As you might expect due to the name,TRI it’s a 3-headed muscle group, with a long head, a lateral head and a medial head.

HAMSTRINGS

The hamstrings are a group of muscles at the rear of the upper leg.
They flex the knee joint, adduct the leg and extend the thigh to the backside of the body.
They’re made up of a long head and a short head.

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