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3 Exercises for the Rectus Femoris

Discussion in 'Training' started by Zillagreybeard, Sep 14, 2021.
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Zillagreybeard
Zillagreybeard
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  • Sep 14, 2021
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3 Exercises for the Rectus Femoris⭕️⁣⁣⁣

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. ⁣

However, while it’s great overall, it doesn’t target all the quadriceps head to the same degree. ⁣

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. ⁣

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. ⁣

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. ⁣

For this reason, it’s a great idea to implement other single joint movements, to maximize the development of this muscle. ⁣

Here are 3 of my favorite ones, hope you enjoy! ⁣

References:⁣

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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