Quadriceps (front of the thigh)
The front of the thigh. Involved in straightening the knee.
Where is it?
A group of four muscles at the front of the thigh. They join through the tendon that surrounds the kneecap (patella) and attach to the shin bone (tibia). Only the rectus femoris starts from the pelvis, so it crosses the hip as well as the knee.
Muscles included: rectus femoris, vastus lateralis, vastus medialis and vastus intermedius
Main actions
- Straighten (extend) the knee
- The rectus femoris also helps bend the hip (lifting the leg forwards)
- Control how the knee bends when you squat or land
Stretches that lengthen the quadriceps (8)
Supported Standing Quadriceps Stretch
Quadriceps
Side-Lying Quadriceps Stretch
Quadriceps
Prone Towel Quadriceps Stretch
Quadriceps
Quadriceps Rolling
Feeling of tightness in the front of the thigh (quadriceps)
Assisted Prone Quadriceps Stretch
Quadriceps and knee flexion
Rectus Femoris Stretch
Rectus femoris and hip extension
Hip Flexor PNF Stretch
Iliopsoas and rectus femoris
Quadriceps PNF Stretch
Quadriceps
When it works in Pilates
On the reformer they work as the legs press the footbar away in Footwork, and as the front knee supports you in lunge-type exercises. Watch that the knees are not snapped straight with momentum, and that the carriage keeps an even speed on the way back as well.
Exercises with the quadriceps as a main muscle (9)
Footwork
Reformer PilatesPress through the feet and extend the knees and hips together, moving the carriage away.
Frog
Reformer PilatesReach the heels away and extend both legs on an upward diagonal.
Reformer Jump
Reformer PilatesExtend the legs to press off the jump board, letting the feet leave the board.
Round Back
Reformer PilatesMaintain the rounded back as the legs extend, with a small change at the ankles.
Low Oblique Leg Press
Reformer PilatesExtend the upper knee and hip to press against the bar.
Quadruped Jump
Reformer PilatesExtend the selected leg to push off the jump board, briefly allowing the foot to leave it.
Kneeling Quad Eccentric
Reformer PilatesMaintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.
Backward Lunge
Reformer PilatesSend the rear foot backwards while bending the front knee and hip.
Quad Stretch Lunge
Reformer PilatesBend the front knee and lengthen the front of the rear hip gradually.
Exercises with the quadriceps in a supporting role (14)
Heel Raises, Running, Leg Circles and others: show all 14
Heel RaisesRunningLeg CirclesHip StretchEccentric Hip LiftCurl Up · Single Leg StretchSingle Leg Stretch · PreparationOne Leg Circle · Bent Support LegSide-Lying Leg LiftRoll UpDouble Leg StretchCriss Cross · Controlled AlternationSingle Straight Leg Stretch · No PulsesTeaser Prep · Bent Knees
In daily life
They support the knee as you climb stairs, stand up from a chair and walk downhill.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
Sources, review and revision policy