The quadriceps are a group of four muscles which cover the front of your thigh from the hip to the knee. This muscle group includes the Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Your quadriceps are powerful knee extensors and the Rectus Femoris also helps to flex your hip. The quadriceps are very important for everyday activities such as getting into and out of a chair, walking, squatting, and going up and down steps. They are also important for more advanced activities such as running, jumping and kicking.
Maintaining strong and flexible quadriceps is important for keeping your hips and knees healthy and to help you perform everyday movement efficiently. Try these simple exercises to achieve strong and flexible quadriceps.

1. Chair Squats: Begin standing in front of a chair and slowly lower yourself until your buttocks just touch the chair then raise yourself back up. Make sure you do not let your knees flex forward past your toes. Do 2-3 sets of 10.

2.  Quadriceps stretch: Lay on your stomach with a strap around your heel then slowly pull your foot towards your buttocks. Hold for 30 seconds and repeat 4 times on each side.