Strength Exercises That Will Help You Live Longer (Quadriceps Muscles)

Book link: https://amzn.to/3DgDsY1 Step link: https://amzn.to/49Jxvzi Today's video focuses on strength exercises that will help you live longer and specifically addresses the quadriceps or quad muscles. The quadriceps muscles are located on the anterior thigh and are responsible for extending the knee and flexing the hip (partial contribution). Why should we focus on building the strength of this group? Previous research (see studies at bottom) have demonstrated that older adults with decreased strength have higher mortality rates. This reduction in strength is often associated with disease and deconditioning and can be largely offset with exercise. The quadriceps group is one of the primary muscle groups that most closely demonstrates this inverse relationship between strength and mortality. The quads are important muscles when we consider the significant role they play in functional activities like transitioning from sitting to standing and walking. Shown in this post are exercises that are good options for targeting the quadriceps muscles. The knee pain program in my book also includes many other exercises that can help. Click the following link to learn more about my book. References: 1. Kamiya K, Masuda T, Tanaka S, et al. Quadriceps Strength as a Predictor of Mortality in Coronary Artery Disease. Am J Med. 2015. 2. Newman AB, et al. Strength, but not muscle mass, is associated with mortality in the health, aging and body composition study cohort. J Gerontol A Biol Sci Med Sci. 2006. 3. Spositon T, Oliveira JM, Rodrigues A, et al. Quadriceps weakness associated with mortality in individuals with chronic obstructive pulmonary disease. Ann Phys Rehabil Med. 2022. 00:00 Quad Strength & Mortality 00:32 Strength Progression 01:05 Exercise 1: Chair Squat 02:53 Exercise 2: Goblet Squat 04:08 Exercise 3: Split Squat 06:11 Exercise 4: Lateral Step Down 07:35 My Best Selling Rehab Book