How to exercise the quadriceps without hurting the knees?

Now is an era that emphasizes health and wellness, so many people are starting to try fitness. For men, the main purpose of fitness is to exercise the muscles all over the body, so that they can have a stronger and more perfect body. At the same time, regular exercise can also regulate sub-health of the body. Enhance immunity, etc. So, if you want to exercise your quadriceps, how can you do it without hurting your knees?

Strength training is a very important rehabilitation training after knee injury, but in training, we should pay attention to the following issues:

⑴ Changes in compressive stress on joints during movement.

⑵ Changes in the magnitude and direction of resistance during movement.

⑶The connection between training movements and muscle functions.

Here are some training methods for the quadriceps:

1. Static squat

This strength training method is currently used more

Note: This method can achieve the training goal of multiple muscles at the same time, but it is not very targeted and is not suitable for those who just want to strengthen their quadriceps. Moreover, the depth and time of squatting should be determined according to your injury, otherwise it will easily aggravate the injury.

2. Single-leg squat

Note: This method puts too much pressure on the hip joint during training and is not suitable for post-injury training.

3. Seated resistance knee extension (sandbag weighted version)

Sit with your back straight, apply resistance to the lower part of your calf, and extend your knee against resistance. You can add sandbags to enhance the training effect.

Note: This method will increase the pressure on the patella during the process of straightening the knee joint, and the resistance will continue to decrease. Please adjust the practice time and intensity according to your injury.

4. Supine resistance knee extension (sandbag weighted version)

Lie on your back and apply resistance to the lower part of your calf. Extend your knee against resistance. You can add sandbags to enhance the training effect.

Note: Compared with seated resisted knee extension, this method stretches the rectus femoris muscle, increasing the contraction strength of the rectus femoris muscle. Please adjust the exercise time and intensity according to your own injury.

5. Supine resistance hip and knee extension (tension band version)

Lie on your back, flex your hips and knees, apply resistance to the soles of your feet, extend your hips and knees against resistance, and use a resistance band to assist in the training.

Note: This method will increase the pressure on the patella during knee extension, and the resistance will continue to decrease.

6. Standing resistance knee extension (tension band version)

Stand up, apply resistance to the calf, and perform resistance knee extension exercises within the range of 90°~180°, using a resistance band to assist the training.

Note: Keep your hip joint as stable as possible when doing this exercise. This method will increase the patellar pressure and reduce the resistance during the knee extension process.

7. Prone position with resistance knee extension (sandbag weighted version)

Lie prone, bend your knees, apply resistance to your calves, and do resistance knee extension exercises. You can add sandbags to enhance the training effect.

Note: This method will increase the pressure on the patella during the process of straightening the knee joint, and the resistance will continue to decrease. It can be improved by raising the pulley of the tensioner as much as possible to increase the angle between the tension and the calf as much as possible.

8. Side-lying resistance knee extension (tension band version)

The trainee lies on his side, flexes his hips and knees, applies resistance to the calves, does resistance knee extension exercises, and uses a resistance band to assist the training.

Note: This method should not be used when the lateral collateral ligament of the knee is injured, but it is a good training method after lateral meniscus surgery.

9. Cycling

Note: This method can not only strengthen the quadriceps muscle, but also increase joint mobility. However, it should be used with caution if the patella is injured or softened.