Quadriceps Strengthening Contractions
Quadriceps strengthening contractions is a simple and gentle exercise to strengthen your knee and improve your VMO. Sit on the front edge of a chair. Extend your legs with your heels touching the floor while you keep your knees straight. Tighten your thigh muscles and hold the contraction for 10 seconds. Release and relax muscles for three seconds. Repeat the movement. Do 10 repetitions several times throughout the day.
Knee Extension with Resistance Band
This exercise is designed to improve strength of the quadriceps muscles, including the VMO. Sit in a chair with your knees bent. Put a resistance band around both ankles, and while keeping your back straight, slowly straighten one knee. Feel the quadriceps contract while extending your knee and slowly return you leg to the starting position. Alternate sides and perform three sets of 10 repetitions.
Lunges
Performing lunge exercises is an effective way to strengthen the quadriceps muscles. It also targets the gluteals and hamstrings. To do this exercise, stand with your back straight and feet shoulder-width apart. Slowly step forward with one leg and lower your torso while keeping your back straight. Go down until your rear knee is almost touching the ground. Do 10 reps on one leg, then switch sides. Add weights gradually to increase resistance.
Article Written By Rona Aquino
Rona Aquino began writing professionally in 2008. As an avid marathon runner and outdoor enthusiast, she writes on topics of running, fitness and outdoor recreation for various publications. Aquino holds a Bachelor of Arts in communications and English from the University of Maryland College Park.
