Quadriceps are extremely important for athletes, but also it is important to strengthen our thigh muscles to maintain symmetry with our hamstrings. Quadriceps, such as the rectus femoris muscle should be exercised the same amount as other muscles like biceps and the abdomen. The following three exercises are great to work the rectus femoris.
Squats
Squats strengthen the thighs. From anatomical position, bend the knees, move the hips back and lower yourself into a sitting position. However, it is important to remember never to have your knees pass the line of your toes.
Lunges
From standing position, take a step forward with one foot and bend both legs. The knee on the front leg should not go over the toes, and the back leg creates a 90 degree angle but does not rest on the floor. Then push yourself up using the back leg to go up to standing position. Repeat with other leg. Alternate.
Jump Squat
Stand with your feet shoulder width apart. Bend down into squat position and push yourself off with both feet to jump as high as possible. Land softly on the balls of your feet and then finish off with a squat. Repeat.