How to: Train the Quadricep Femoris (+9 gym exercises & scientific studies)

Help me open a gym in Rwanda:
How to Train your Pectoralis Major & Minor:
Today we are going to train legs, aka quads, aka quadriceps femoris.
What is this video about?
This video is about the quadriceps femoris, your front thigh muscle. You will learn about the anatomy, the function and 9 different exercises (+ 3 bonus) that target the quadriceps femoris most effectively. These exercises can be done in any typical (local) gym and the bonus ones can be done at home.

The Qudriceps Femoris, also known as ‘the quads’, is one of the biggest and strongest muscle in your entire body. The quads are your only knee extensors and they also play a crucial role in the stabilization of your knees while standing.

The following exercises shown in the video, are a general guideline on how you can target your quads in your training. Feel free to add any other exercises that you find missing in this video, in the comments below.

The Anatomy 1:08

The Function 2:05

The exercises
1. Squat 10:10
2. Hack squat 9:12
3. Legpress 8:20
4. Bulgarian split squat 7:14
5. Reverse lunge 6:20
6. Lunges 5:20
7. Leg extension 4:42
8. Hill elevated squat 3:50
9. Step ups 3:05

Bonus exercises:
1. Stair climbing
2. Wall sit
3. Sissy squat

Scientific studies used.

https://www.ncbi.nlm.nih.gov/pubmed/19130646

https://www.ncbi.nlm.nih.gov/pubmed/8775157

Recommended videos:
How to train your pecs (chest):
How to train your lats (back):

Music:
&
by Adam Vitovský