A thigh muscle injury is common in all sports but in particularly where kicking is repeatedly practised, like football or rugby. Straining a thigh muscle means tearing one or more of the quadriceps muscle group. The quadriceps are located at the front of the thigh and are responsible for straightening the knee. A tear in a thigh muscle is referred to as a strain and depending on its severity it is classified as a first, second or third degree strain.

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The functional strength phase:
3. Dead lifts

Feet shoulder width apart. Lightly brace abdominals and keep neutral spine. Similar to a squat bend down to a position where the thighs are almost parallel with the floor, as if to place dumbbells by the side of body. Brace abdominals further and contract gluteals. Return to start position and perform 10-12 repetitions.
Progressions
Good Mornings

4. Single leg dead lifts

Progressions
Single leg good mornings

5. Single leg Natural Glute-Ham Raise

Ankles are secured to the machine as demonstrated. Hold arms across chest and raise body up bending at the knee. Brace abdominals and gluteal muscles. Bring arms away from body and move hands into a push up stance when coming down to land on the floor to push back up again.

This can also be performed on the floor with a partner holding securely just above the ankles. Start with 2x6reps and work up to 4x8 reps