Table of ContentsView AllTable of ContentsAnatomyFunctionCommon InjuriesPhysical TherapyExercises
Table of ContentsView All
View All
Table of Contents
Anatomy
Function
Common Injuries
Physical Therapy
Exercises
Quadriceps femoris muscles, or “quads,” are four muscles that cover the front and sides of your thighs. The quadriceps are some of the largest and most powerful muscles in your body. They provide the force you need to run, walk, jump, kick, and complete most lower-body movements.
The main function of the quadriceps is to keep your knee stable and help you straighten it. Because of the amount of stress placed on them, quads can be prone to injury.
Martin Novak / Getty Images
Quadriceps femoris muscle translates to “four-headed muscle of the femur” in Latin. It gets this name because of the four separate quad muscles that cover the front and sides of thefemur(thigh bone).
The four muscles of the quadriceps are:
Location
All four of the quad muscles come together just above thepatella(kneecap). They are attached to the top of the patella via the quadriceps tendon.
At the bottom of the patella, the quadriceps tendon becomes the patellar tendon, which attaches the patella to the tibial tuberosity—a bony bump below the front of the knee that acts as the knee’s lever.
While the rectus femoris starts in the top part of thethe ilium(hip bone) and stretches down the thigh, the other quad muscles each start at different parts of the femur.
Structure
Like all muscles in your body, the quadriceps muscles are made of tightly bound muscle fibers. The muscle fibers themselves are made of protein. This explains why body builders and other athletes eat more protein to build and maintain their muscles.
Muscle fibers can be divided into two types:
All people have a mix of slow and fast-twitch fibers in their quads. But some people may naturally have a higher amount of one type.
For example, a person who is a natural sprinter may have more fast-twitch muscle fibers in their quads, while someone who is a great endurance runner may have more slow-twitch muscle fibers there. It is possible to build more of a particular fiber type with targeted training.
About two-thirds of the muscle fibers that make up the vastus lateralis are fast-twitch, which explains why it is your most powerful quad muscle. From a practical standpoint, if you want to grow your vastus lateralis, you should do more explosive training exercises, like sprints and jump squats.
Quadriceps Function
When your quads contract, they straighten your leg at your knee joint, enabling you to run, walk, jump, climb stairs, stand from a seated position, and so much more.
Your quadriceps muscles also help you move around in bed. They contract to help you scoot your bottom while lying down, and they can help you roll from one side to the other.
Since the quadriceps extend over the kneecap, they also help keep it in its proper position in a groove at the end of your thigh bone. All quad muscles work to keep your knee stable. But the rectus femoris is the only quad muscle that crosses the hip joint and can assist in flexion of your hip (which lifts your knee).
The vastus medialis oblique is especially important for stabilizing your knee joint and controlling how your patella moves. If the VMO is weak or does not function properly, the patella can rub against the side of the groove. Over time, this can damageknee cartilageand cause the joint lining to get inflamed.
Where do you feel quad pain?Quadriceps pain is felt in the front of the thigh.
Where do you feel quad pain?
Quadriceps pain is felt in the front of the thigh.
Associated Conditions
Many sports and physical activities place a great deal of stress on the quads, making the quad muscles themselves prone to injury. The rectus femoris is the most frequently injured quadriceps muscle.
If you injure your quadriceps muscle(s), you may have difficulty with functional mobility, or the ability to perform the everyday tasks of living. Since your quads keep your kneecap in the correct position, weak or injured quad muscles can put the kneecap at risk for injury as well.
Quadriceps Contusion
The most common quadriceps injury is a contusion (bruise). It happens when your thigh gets hit very hard, causing the quad muscle(s) to tear and bleed. As a result, the surrounding muscle gets inflamed. Severe quad contusions can make it very painful to extend the knee.
Most quad contusions are minor and healon their own within a few weeks. Severe contusions can take up to six weeks to heal, though it can take longer if you continue to put stress on the bruised muscle.
Contusions are treated with theRICE method, which stands for rest, ice, compression, and elevation. This is the most effective way to reduce swelling, ease pain, and heal the contusion.
Quadriceps Strain
This injury happens when you overstretch your quadriceps muscle, causing the muscle fibers to tear. You might hear astrainreferred to as “pulling” the muscle, because of the pulling sensation it causes in the front of the thigh.
A strain causes pain and swelling in the muscle. There can also be bruising and temporary loss of strength in the strained muscle. If the tear is severe enough, the quads can separate from the kneecap, making it impossible for you to straighten your knee.
With rest, mild to moderate strains may take up to three weeks to heal. The RICE method can also be used to ease pain and swelling and speed the healing process along. If the strain is more severe, your healthcare provider may recommend physical therapy.
Quadriceps Tendonitis
Early treatment for quadriceps tendonitis includes RICE andnonsteroidal anti-inflammatory drugs (NSAIDs)like Advil (ibuprofen) andAleve (naproxen).
Physical therapy is often recommended for tendonitis both to decrease pain and minimize further damage. Bracing or taping the patella can reduce pain during daily activities. Custom orthotics (shoe inserts) can be worn to help keep your knee in its proper alignment.
Kneecap Dislocation
In this injury, the kneecap slips (dislocates) from its groove. This is almost always the result of trauma, such as asports injuryor fall. Whenkneecap dislocationoccurs, there may be a “popping” sensation and severe knee pain. The quad muscle may tear off the bone just below the kneecap. The knee tends to swell up quickly, making it very difficult (and painful) to straighten the joint.
Dislocated kneecaps often pop themselves back into place. Even so, you should still see your healthcare provider to make sure. If the kneecap has not corrected itself, your provider will manipulate it back into place. They will take anX-rayof your knee to check forfracturesor ligament tears.
Patellofemoral Stress Syndrome
Excessive running and jumping places chronic stress on the knee joint, creating inflammation under the kneecap calledpatellofemoral stress syndrome. When this happens, the quads are unable to keep the kneecap stable, causing it to rub against its groove. This injury causes pain and swelling in the front of the knee and under the kneecap that worsens when you walk downstairs or downhill.
Treatment for PFSS begins with RICE. You will need to rest your knee and avoid activities that make your pain worse. NSAIDs can be taken as needed to reduce pain and swelling.
Physical therapy is often recommended to strengthen the muscles that support the knee and prevent further issues. A physical therapist may give you a knee brace or show you how to tape your knee to reduce pain while you exercise. Orthotic shoe inserts can also help keep your knee stable.
Iliotibial Band Syndrome
Theiliotibial bandis a long tendon that stretches down the outside of your thigh from your hip bone to your shin bone. InIliotibial band syndrome, the tendon rubs against your hip or knee bones, causing pain and inflammation on the outside of the knee.
Iliotibial band syndrome can happen if your quads are tight or weak, or if your hamstrings (muscles on the back of the thigh) are weaker than your quadriceps. Excessive bending at the knee, as is needed to run or cycle, can cause it too.
Treatment for iliotibial band friction syndrome begins with rest, icing the outside of the knee, and taking NSAIDs. If your pain is severe, your healthcare provider may recommendcortisone shotsto reduce inflammation. In some cases, physical therapy is advised.
Surgery may be recommended if other therapies fail to improve your condition within six months. Surgery involves removing the part of the iliotibial band that is rubbing against the femur.
Quadriceps Paresis and Paralysis
Quadriceps paresis (muscle weakness) or paralysis (total loss of muscle function) most commonly occur due to aspinal cordinjury orstroke. Apinched nervein the lower spine, such as the L3 vertebra, can also lead to quadriceps paresis. This condition leads to severe knee instability and disability.
Recovery from paresis or paralysis depends on what caused the injury and how severe it is. Physical therapy is recommended to minimize the effects of paresis and restore nerve and muscle function. A therapy calledneuromuscular electrical stimulation(NMES), in which electrical impulses stimulate the quad muscles to contract, may improve muscle function.
Knee braces and foot orthotics are often used to stabilize the knee. Anassistive device, such as a cane or walker, can help those with paresis move around safely. Emergency surgery may be required to treat the cause of the brain injury.
Compartment Syndrome
Acute compartment syndromemust be treated with an emergency surgery called afasciotomy. For this procedure, the surgeon will cut open your skin and the tissues surrounding the affected quad muscles to rapidly relieve the pressure that has built up there.
When to See a Healthcare ProviderIf you are having difficulty with any part of your thigh or knee and feel your quadriceps may be the cause, a visit to your healthcare provider or physical therapist may be in order.
When to See a Healthcare Provider
If you are having difficulty with any part of your thigh or knee and feel your quadriceps may be the cause, a visit to your healthcare provider or physical therapist may be in order.
Physical Therapy for Quad Injuries
The main types of physical therapy exercises used to help improve the function and health of your quadriceps include:
Your physical therapist can suggest the best exercises to help your specific condition.
Be sure to check in with your healthcare provider or physical therapist before starting any exercise for your quads.
Quadriceps Exercises
The quadriceps are used every time you straighten a bent knee. Some daily activities that work the quads include:
Exercises that work the quadriceps include:
Can strengthening quads help knee pain?If you have pain in your knee, exercises that strengthen the quads can help. Research has found that stronger quads are associated with reduced pain and may even prevent or slow the progression of knee osteoarthritis.
Can strengthening quads help knee pain?
If you have pain in your knee, exercises that strengthen the quads can help. Research has found that stronger quads are associated with reduced pain and may even prevent or slow the progression of knee osteoarthritis.
Quadriceps Stretch
Summary
The quadriceps femoris is a group of four muscles located in each of your thighs. These are very powerful muscles that play a key role in most physical activities that involve thelower body, such as running, jumping, climbing stairs, and more.
Because the quad muscles help straighten and stabilize the knee, injuring one or more of them can cause your kneecap to feel unstable. Knee instability is often a consequence of quad injuries. Thus, treatment often focuses on both restoring quad strength and knee stability.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lievens E, Klass M, Bex T, Derave W.Muscle fiber typology substantially influences time to recover from high-intensity exercises.J Appl Physiol. 2020;128(1):648-659. doi:10.1152/japplphysiol.00636.2019Meznaric M, Cvetko E.Size and proportions of slow-twitch and fast-twitch muscle fibers in human costal diaphragm.BioMed Res Int. 2016;2016(1):1-7. doi:10.1155/2016/5946520Fernandes A, Pinto J, Cunha P, et al.Complete distal rupture of the rectus femoris in an elite football player: a non-operative treatment.Cureus. 2023;15(9):e45494. doi:10.7759/cureus.45494Kaiser Permanente.Quadriceps bruise: care instructions.Mercy Health.Quadriceps tear or strain.Mercy Health.Quadriceps tendonitis.Cedars-Sinai.Kneecap (patellar) dislocation.Johns Hopkins Medicine.Patellofemoral stress syndrome (runner’s knee).Cedars-Sinai.Iliotibial band syndrome.Gibelli F, Ricci G, Sirignano A, Bailo P, De Leo D.Iatrogenic femoral nerve injuries: analysis of medico-legal issues through a scoping review approach.Ann Med Surg (Lond). 2021;72:103055. doi:10.1016/j.amsu.2021.103055How MI, Lee PK, Wei TS, Chong CT.Delayed presentation of compartment syndrome of the thigh secondary to quadriceps trauma and vascular injury in a soccer athlete.Int J Surg Case Rep. 2015;11:56-58. doi:10.1016/j.ijscr.2015.04.003NYU Langone Health.Recovery & support for compartment syndrome.Muraki S, Akune T, Teraguchi M, et al.Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study.BMC Musculoskelet Disord. 2015;16:305. doi:10.1186/s12891-015-0737-5
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lievens E, Klass M, Bex T, Derave W.Muscle fiber typology substantially influences time to recover from high-intensity exercises.J Appl Physiol. 2020;128(1):648-659. doi:10.1152/japplphysiol.00636.2019Meznaric M, Cvetko E.Size and proportions of slow-twitch and fast-twitch muscle fibers in human costal diaphragm.BioMed Res Int. 2016;2016(1):1-7. doi:10.1155/2016/5946520Fernandes A, Pinto J, Cunha P, et al.Complete distal rupture of the rectus femoris in an elite football player: a non-operative treatment.Cureus. 2023;15(9):e45494. doi:10.7759/cureus.45494Kaiser Permanente.Quadriceps bruise: care instructions.Mercy Health.Quadriceps tear or strain.Mercy Health.Quadriceps tendonitis.Cedars-Sinai.Kneecap (patellar) dislocation.Johns Hopkins Medicine.Patellofemoral stress syndrome (runner’s knee).Cedars-Sinai.Iliotibial band syndrome.Gibelli F, Ricci G, Sirignano A, Bailo P, De Leo D.Iatrogenic femoral nerve injuries: analysis of medico-legal issues through a scoping review approach.Ann Med Surg (Lond). 2021;72:103055. doi:10.1016/j.amsu.2021.103055How MI, Lee PK, Wei TS, Chong CT.Delayed presentation of compartment syndrome of the thigh secondary to quadriceps trauma and vascular injury in a soccer athlete.Int J Surg Case Rep. 2015;11:56-58. doi:10.1016/j.ijscr.2015.04.003NYU Langone Health.Recovery & support for compartment syndrome.Muraki S, Akune T, Teraguchi M, et al.Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study.BMC Musculoskelet Disord. 2015;16:305. doi:10.1186/s12891-015-0737-5
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lievens E, Klass M, Bex T, Derave W.Muscle fiber typology substantially influences time to recover from high-intensity exercises.J Appl Physiol. 2020;128(1):648-659. doi:10.1152/japplphysiol.00636.2019Meznaric M, Cvetko E.Size and proportions of slow-twitch and fast-twitch muscle fibers in human costal diaphragm.BioMed Res Int. 2016;2016(1):1-7. doi:10.1155/2016/5946520Fernandes A, Pinto J, Cunha P, et al.Complete distal rupture of the rectus femoris in an elite football player: a non-operative treatment.Cureus. 2023;15(9):e45494. doi:10.7759/cureus.45494Kaiser Permanente.Quadriceps bruise: care instructions.Mercy Health.Quadriceps tear or strain.Mercy Health.Quadriceps tendonitis.Cedars-Sinai.Kneecap (patellar) dislocation.Johns Hopkins Medicine.Patellofemoral stress syndrome (runner’s knee).Cedars-Sinai.Iliotibial band syndrome.Gibelli F, Ricci G, Sirignano A, Bailo P, De Leo D.Iatrogenic femoral nerve injuries: analysis of medico-legal issues through a scoping review approach.Ann Med Surg (Lond). 2021;72:103055. doi:10.1016/j.amsu.2021.103055How MI, Lee PK, Wei TS, Chong CT.Delayed presentation of compartment syndrome of the thigh secondary to quadriceps trauma and vascular injury in a soccer athlete.Int J Surg Case Rep. 2015;11:56-58. doi:10.1016/j.ijscr.2015.04.003NYU Langone Health.Recovery & support for compartment syndrome.Muraki S, Akune T, Teraguchi M, et al.Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study.BMC Musculoskelet Disord. 2015;16:305. doi:10.1186/s12891-015-0737-5
Lievens E, Klass M, Bex T, Derave W.Muscle fiber typology substantially influences time to recover from high-intensity exercises.J Appl Physiol. 2020;128(1):648-659. doi:10.1152/japplphysiol.00636.2019
Meznaric M, Cvetko E.Size and proportions of slow-twitch and fast-twitch muscle fibers in human costal diaphragm.BioMed Res Int. 2016;2016(1):1-7. doi:10.1155/2016/5946520
Fernandes A, Pinto J, Cunha P, et al.Complete distal rupture of the rectus femoris in an elite football player: a non-operative treatment.Cureus. 2023;15(9):e45494. doi:10.7759/cureus.45494
Kaiser Permanente.Quadriceps bruise: care instructions.
Mercy Health.Quadriceps tear or strain.
Mercy Health.Quadriceps tendonitis.
Cedars-Sinai.Kneecap (patellar) dislocation.
Johns Hopkins Medicine.Patellofemoral stress syndrome (runner’s knee).
Cedars-Sinai.Iliotibial band syndrome.
Gibelli F, Ricci G, Sirignano A, Bailo P, De Leo D.Iatrogenic femoral nerve injuries: analysis of medico-legal issues through a scoping review approach.Ann Med Surg (Lond). 2021;72:103055. doi:10.1016/j.amsu.2021.103055
How MI, Lee PK, Wei TS, Chong CT.Delayed presentation of compartment syndrome of the thigh secondary to quadriceps trauma and vascular injury in a soccer athlete.Int J Surg Case Rep. 2015;11:56-58. doi:10.1016/j.ijscr.2015.04.003
NYU Langone Health.Recovery & support for compartment syndrome.
Muraki S, Akune T, Teraguchi M, et al.Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study.BMC Musculoskelet Disord. 2015;16:305. doi:10.1186/s12891-015-0737-5
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