First of all, referring to this muscle chart, we can see that the quadriceps femoris is generally the front part of our thigh. Because the leg muscles are complicated, I will take out the quadriceps femoris alone, and I will constantly update other leg muscles later.

Structure of quadriceps femoris;

The quadriceps femoris is divided into four bundles ("head"), which terminate in a tendon.

The deepest part of the quadriceps femoris is the middle thigh muscle, which is located 2/3 above the femoral body, and the muscle fibers run along the femur.

The rectus femoris is deep, so you can't see the muscle map on it.

? The other three "heads" are rectus femoris, lateral femoris and medial femoris.

? In the underlined part, the lateral thigh muscle is on the left, the rectus femoris muscle is on the middle and upper part, and the medial thigh muscle is on the right. The muscle near the inner thigh is called the medial thigh muscle. Don't remember it wrong.

? The lateral thigh muscle and the medial thigh muscle are collectively called "femoral muscle".

The difference between rectus femoris and the other three "heads" is that it spans two joints: hip joint and knee joint.

? The rectus femoris muscle is connected to the anterior inferior iliac spine above, and finally to the tibial tuberosity below. So the function of rectus femoris is different from that of the other three heads. In addition to stretching your knees, it also has the function of bending your hips.

? Hip flexion is simply to get the whole leg close to the hip joint. Stretching your knees means straightening your legs.

Functions of quadriceps femoris:

? The quadriceps femoris can stretch the knee joint as a whole, that is, make the calf and thigh in a line and straighten the leg. Just like the rectus femoris, it not only stretches the knee, but also bends the hip.

Exercise of quadriceps femoris;

? I just said that the function of quadriceps femoris is to stretch the knee, so movements involving knee extension can generally exercise quadriceps femoris.

1. Leg flexion and extension when sitting.

2. Various squats

? It's common in the gym, like this? There are also various barbell dumbbell squats, such as arrow squats, which use barbells.

This is a dumbbell.

? Of course, there are many forms of squatting, which are not limited to these instruments. You can do it without equipment, which I will talk about later.

? The knee joint is very important to the human body, so you should also pay attention to protecting your joints while exercising. Don't do too much exercise, it's most important to suit yourself.