What Games Take Advantage of Quads & the Core?

Games and sports that take advantage of the core and quadriceps typically require muscle balance and endurance as well as power. These activities require the muscles to be engaged for longer periods of time, either in motion or by maintaining posture. There are common movements such as leg drives or twisting, and most sports require high amounts of cardiovascular endurance.

  1. Rowing

    • Competitive rowing incorporates most of the major muscle groups, including the core and quadriceps. The core is activated throughout the rowing motion by both stabilizing the lower back and allowing for flexion in the trunk. The quadriceps are the dominant muscle during the leg drive portion of rowing; this is when the oars are pulled through the water. The quadriceps extend from the knee during the row and stabilize the hamstrings during the recovery, the phase of rowing when the oars are out of the water.

    Wrestling

    • The sport of wrestling relies heavily on leverage and balance, both of which require use of the core and quadriceps. Other sports such as mixed martial arts and Brazilian Ju-Jitsu incorporate wrestling maneuvers. Wrestlers need core strength to secure and maintain holds and to escape a hold from their opponent. The primary core muscles used in wrestling are the rectus abdominus, spinal erectors and obliques. The quadriceps are used for leg drives during take downs, defending take downs and lifting an opponent.

    Gymnastics

    • Gymnastics requires strength in each major muscle group, and also requires synergy, meaning that muscles must be equal to one another in strength and stamina. The various jumps and flips require explosive power in the quadriceps, while nearly all exercises need the core to stabilize the rest of the body to maintain balance. If either of these areas are lacking, a gymnast can lose balance and fall.

    Rugby

    • The physical nature of rugby requires both strength and power in the core and quadriceps. The quadriceps are used for extending the legs when breaking tackles, engaging in a scrum or pushing forward while being held by several defenders. The core helps with tackling and assists with leveraging the body in circumstances of gang tackles or during a scrum. The core must also protect the ribs and inner organs from injury.