बेस्ट चतुशिरस्क व्यायाम, streches और टिप्स!

The quadriceps are considered to collectively be one of the most powerful muscles groups in the whole body. The primary role of the “quad” muscles is to bend and straighten (extend) the knees — exactly why quadriceps strength and flexibility is important for numerous movements and activities, such as walking (including brisk walking for exercise), squatting, jumping, climbing, cycling and running.

In fact, nearly every sport or movement involving the lower body, including knee strengthening exercises, relies at least partially on the health of your quads. Because of their significance, quad injuries can put you off your feet for days or even weeks.

Contusion of the quads as well as running injuries are two of the most common reasons someone might develop quad pain. Quadriceps contusions are common in younger people who play sports that involve a lot of fast movements, squatting and sometimes collisions or direct contact, such as in football and hockey. Meanwhile, older adults can experience loss of quad strength due to factors like poor posture or knee pain.

Below you’ll find recommendations for how to effectively strengthen and stretch your quads, most of which also add stability and lean muscle to other key parts of the legs as well.