Functional Anatomy Part 3The Quadriceps

In Parts 1 and 2 of this miniseries I discussed the the key

functions and training considerations of the glutes and hamstrings, respectively. As
you may recall, I mentioned that the glutes and hamstrings are often lengthened and
weak. The opposite is true of the quadriceps as they are often tight and overactive
because most people tend to rely on the strength of their quadriceps and adductors to
produce lower body movements over their glutes and hamstrings. This issue is
compounded by the fact that the quadriceps are antagonists to both the glutes and
hamstrings, so the tighter the quads get, the more inhibited the glutes and hamstrings
become. This in turn can lead to overuse injuries such as quadriceps and patellar
tendonitis and can also increase the incidence of knee and lower back pain.
The quadriceps are four separate muscles that fuse into one common tendon (the
quadriceps tendon) to insert on the patella. Because of their common insertion point,
all four muscles have similar functions. The origin, insertion and function of each
muscle is listed in the table below.

Vastus lateralis, medialis and intermedius work synergistically at the knee joint to
produce extension. The lateralis and medialis muscles also contribute, although
minimially, to other movements, as mentioned in the chart above. The distal porition
of the vastus medialis muscle, called the vastus medialis obliquus (VMO), serves the
important function of patellar stabilization. When the VMO doesnt fire correctly or is
out of balance with the lateral structures (i.e. vastus lateralis, lateral retinaculum and
iliotibial band) it can contribute to abnormal patellar tracking and quad-chain knee
pain. That being said, if you have quad-chain pain dont focus too much on training
your VMO as it is near impossible to isolate and it isnt the only contributing factor.
Instead, focus on foam rolling the lateral structures, improving motor control and
strength of the gluteal muscles and stretching the quads (both at the hip and knee)
and calves.
The rectus femoris is distinct from the vastus group because it originates on the ASIS
(part of the pelvis) and therefore crosses both the hip and knee joints. It isnt
necessary to isolate the hip flexion function of the rectus femoris (outside of the rehab
setting) because the hip flexors are generally tight and overworked as is. In addition,
when the rectus femoris is short and stiff, it limits hip extension and inhibits the glutes,
which puts an increased stress on both the knees and lower back. The quads are best
trained with integration exercises that focus on both knee and hip extension (i.e. squat
and lunge variations) as these strengthen the glutes and hamstrings at the same time.
Examples of quadricep integration exercises:

Front Squat (and all other squat variations)

DB Step-up

DB Reverse Lunge (and all other lunge variations)

Examples of quadricep isolation exercises:

Leg Extension

Band Terminal Knee Extension

Considerations for Training

It is generally unnecessary to include quadricep isolation exercises, such as leg
extensions and terminal knee extensions in your program unless you have or have had
quad-chain pain or injuries. For specific knee pathologies, these exercises can be
beneficial but must also be combined with foam rolling (and other forms of tissue
release) of the lateral leg structures, hip mobility drills, quadricep stretching and glute
strengthening. As always, complex exercises trump isolation exercises! Squats,
deadlifts, lunges, step-ups and other multi-joint exercises will give your far more
strength, size and functionality than leg extensions.