- Vastus Lateralis -spans from the outside of the thigh to the tibial tuberosity
- Vastus Intermedius -spans from the center of the thigh to the tibial tuberosity
- Vastus Medialis- spans from the inside of the thigh to the tibial tuberosity
- Rectus Femoris- spans from the front crest (anterior inferior iliac spine) of the pelvis to the tibial tuberosity
The main action of this group is to extend (straighten) the knee and the rectus femoris will also flex the hip. Quadricep control is important for walking, running, going up and down stairs, lunging, squatting, basically every move we make. Having supple quadriceps is key not just for healthy knees, but for healthy feet, hips and spine. Restrictions in the quads will affect proper loading of the foot and knee during gait. Tightness in the rectus femoris can pull the pelvis forward into anterior rotation which increases lumbar extension and spinal compression, and can limit hip extension (being able to bring the leg behind you).
How to stretch the quadricep
- Maintain level shoulders and pelvis
- Keep thigh in line with hip: don't let it move out to the side, or out to the front