Name: Playbook - Vera Almeida - Quadriceps
Uploaded: 2024-04-03T17:55:40.500Z
Duration: 10 min
Description: Quadriceps

Tamara

The target muscles are the quadriceps femoris and gluteus maximus.

Full squat is NOT suitable for all trainees.
It requires the appropriate range of motion in the ankle, hip and knee as well as awareness and high-level skill.

Squat - Full Squat (Barbell)

• Target Muscles
Quadriceps Femoris
.
• Stabilisers
Abdominal muscles
Biceps Brachii
Brachialis
Brachioradialis
.
• Lengthening
Hamstrings

Leg Extension machine

The target muscles are the quadriceps femoris and gluteus maximus

The higher we raise the back rest forward, the more dominant is the gluteus maximus

Leg Press

When going down the hip joint of the rear leg goes into extension and the knee into flexion.
The iliopsoas hip flexors are stretched with knee extension 
And the rectus femoris muscle is stretched in both the hip joint and the knee.

Kettlebell Lunge

Lunges focus more on your hamstrings and glutes, while engaging your core to stabilise the movement.

Smith Machine Reverse Lunge

Lunges primarily work the gluteals, quadriceps, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting position.

Quadriceps

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