This week's Movement Monday is going to be a bit different since we are working with parts of the body that have so many muscles in them.
So, I will be breaking down and explaining three major muscles within this group.
Today, I will be focusing on the Rectus Femoris, the Vastus Lateralis, the Vastus Intermedius, and the Vastus Medialis. Just because I am not focusing on all of the muscles that are at work in our quads, doesn't mean you shouldn't be informed and know where you are. That is why I urge you to use sources like Google to learn a bit more about the muscles not mentioned today.
When thinking of your Quads, the Rectus Femoris is the large muscle that runs down your thigh. It originates at the Anterior Inferior Iliac Spine (AIIS), which is the upper border of the hip bone and the wing of the Ilium also known as your pelvis. It then goes down your femur and inserts at the Patella or knee cap via the Quadriceps tendon and also inserts at the Tibial Tuberosity, which is a groove on your Tibia or Shinbone, via the Patella Ligament.
Now let's move on to the Vastus Lateralis!
The Vastus Lateralis runs parallel to the rectus femoris but on the lateral (outside) side of your leg and above the Vastus Lateralis is your IT band or Iliotibial band, you might know it as that pesky muscle that is probably the worst one to foam roll. Our Vastus Lateralis originates at the greater trochanter, which is a knob at the top of the Femur and also originates at the Linea Aspera of the Femur (a groove). While the Vastus Medialis only originates at the Linea Aspera. Both the Vastus Lateralis and the Vastus Medialis both insert at the same place as the Rectus Femoris.
Last, but not least, is the Vastus Intermedius which runs below the Rectus Femoris acting to extend the leg at the knee. This muscle originates at the anterior and lateral surfaces of the body of the femur and inserts at the same place as the three previous muscles.
Now you are probably asking, Sarah why the heck are you telling me all this stuff, I don't need to know all this!?
Well, I am sharing all of this information throughout each Movement Monday because I believe it is important to have a base education of what you are working on when you are aiming to work any muscle group. Having this base education can help you to understand the basic functions of the muscles, and also protect you from injury and help you to recognize where you might be feeling pulling from.
Below is a handful of Quad focused movements that you can be incorporating at the gym or at home whether on leg day or a quad focused day.
I hope that by sharing these movements I can help you to evolve your workouts into a more effective workout that targets specific areas!
Sources: Ace Fitness