Quads (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medius) Exercises

Search Exercise

*Click on either of the images above to find exercises by their muscle group

 

Exercises


Hip Flexor Stretch
Summary

Stretch for the hip flexors.

  • Muscle Group: Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Push Up on BOSU
Summary

The traditional push-up is taken even further by using the BOSU. Just like a regular push-up, your triceps and pectorals get a good work out, but by adding the balancing component of the BOSU, you are now working your core and stabilizers even further.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: BOSU
  • Categories: Strength, Core
Leg Lift Core Stability on Exercise Ball
Summary

This exercise enhances balance, core stability, and core strength.

  • Muscle Group: Back, Buttocks, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Core, Balance, Pilates
Glute Bridge
Summary

This exercise focuses on working the buttocks, hip stabilizers, abdominals, and thigh muscles.

  • Muscle Group: Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Lying Quad Stretch
Summary

Basic Quad Stretch

  • Muscle Group: Quads
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Plank on BOSU (hands & shins)
Summary

Level 4: Advanced core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Plank on BOSU (hands & knees)
Summary

Level 3: Intermediate core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Plank on BOSU (elbow & knees)
Summary

Level 1: Beginner core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Plank on BOSU (on elbow and shin)
Summary

Level 2: Beginner core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Single Leg Balance on BOSU
Summary

Good for knee stability or improving general balance.

  • Muscle Group: Calves, Buttocks, Hamstrings, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Balance
Standing Thigh Stretch
Summary

Standing Thigh Stretch

  • Muscle Group: Quads
  • Equipment: None
  • Categories: Stretches
Extended Leg Twists with Exercise Ball
Summary

This is a great ball exercise for the abs and inner thigh.

  • Muscle Group: Hip Flexors, Back: Lower, Groin: Inner Thigh, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Extended Leg Overhead Bend Ab Crunch with Exercise Ball
Summary

This is one of the more difficult ball exercises that works the abdominal muscles.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Lying Knee Extensions with Exercise Ball
Summary

This is a simple inner thigh and quad exercise to get you used to moving the exercise ball.

  • Muscle Group: Hip Flexors, Quads, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Bridges on Exercise Ball
Summary

This is a great starter exercise for the more difficult ball exercises.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates

Fitness Survey