Water Exercises to Develop Quadriceps

The quadriceps is the large muscle group on the front of each thigh. It is actually made up of four muscles that combine to insert on your knee cap and lower leg. It is primarily responsible for extending or straightening your knee, although it also plays a role in flexing or bending your hips. It is critical to have strong quads for daily activities, such as walking and standing. Adequate strength and muscle balance in the quads are also important for running and playing team sports. Whether you want to enhance your fitness routine, perform sports-specific training or rehabilitate an injury, the pool is a great place to maximize your quadriceps workout.

  1. Benefits of Water Exercise

    • Exercising in water is one of the best low-impact exercises you can do, according to the American Council on Exercise. The buoyancy of water reduces the effects of gravity on your body, essentially decreasing your body weight. Workouts in chest-deep water can decrease up to 90 percent of your body weight. This effectively reduces the amount of stress on your joints and muscles during exercise and is thus beneficial for injury recovery. Because of water's natural resistance, it is harder to move your body in water than in air. This makes your water workout more challenging.

    Squats

    • Doing squats in the water will particularly challenge your quads. Stand in waist-deep water with your hands on your hips. Alternatively, hold the side of the pool if you need to balance yourself. Bend your knees and slowly lower yourself into the water. Make sure that while you are squatting, you are shifting your weight backward as if you were about to sit down in a chair. Do not bend your knees or allow a leg to come forward. If you are doing the squat properly, you should be able to see your toes. Should your knees block your toes, you are bending forward. Go as low as you can while maintaining the proper form and slowly return to the starting position.

    Deep Water Jogging

    • Deep water jogging is an effective workout for your quadriceps as well as your cardiovascular system. You need a waist belt or flotation device to keep you afloat. You can also “run” across the pool or use a tether attached to the side of the pool, which allows you to “run” in place. Check that your flotation device fits snuggly. Start in the deep end of the pool and mimic running. Keep your back straight while doing this.

    Bicycling

    • Bicycling is another effective exercise for your legs, especially your quadriceps. Stand with your back against the side of the pool and hold the side of the pool with your arms for support. Alternatively, use a flotation device. Lift your legs off the pool floor and pedal as if you were riding a bicycle. You can vary the speed and the degree of movement you perform. Try pedaling backwards to enhance your workout.