3 Exercises for the Rectus Femoris

3 Exercises for the Rectus Femoris⭕️⁣⁣⁣
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We all know that squats are generally the “king” of quad exercises, and while it’s certainly a great muscle builder (thanks to how versatile it is for overloading) it makes sense to include at least one of its variations in any leg training programs. ⁣
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However, while it’s great overall, it doesn’t target all the quadriceps head to the same degree. ⁣
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For example, the Rectus Femoris, which is the large muscle to the front of your leg that is part of the quadriceps muscles, is not going to be working much. ⁣
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This muscle is the only one (of the quadriceps) that crosses 2 joints: the hip and the knee joint, and it’s function is to flex the hip and extend the knee. ⁣
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When we squat, we’re both extending (concentric) and flexing (eccentric) the hip and the knee, simultaneously, and this creates a poor leverage for the RF. ⁣
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For this reason, it’s a great idea to implement other single joint movements, to maximize the development of this muscle. ⁣
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Here are 3 of my favorite ones, hope you enjoy! ⁣
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References:⁣
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https://onlinelibrary.wiley.com/doi/full/10.1002/tsm2.38
https://pubmed.ncbi.nlm.nih.gov/7573553/⁣
https://pubmed.ncbi.nlm.nih.gov/27038416/⁣
https://www.semanticscholar.org/paper/Changes-in-Exercises-Are-More-Effective-Than-in-to-Fonseca-Roschel/9b57d4a12b09172d9faf969081297ff9ddc5ad85⁣
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