The rectus femoris muscle is located on the front of the thigh and is part of the quadriceps muscle. The rectus femoris has many uses. So how to train the rectus femoris? You can use side lunges, seated leg extensions, half squats and other methods to train. So, what are rectus femoris training exercises? Let’s take a look at what the training moves are.
1. Side Lunge
Stand upright with your knees and hips slightly bent. Stand with your feet shoulder-width apart and raise your head and chest. This is the starting position of the movement. Take a large step to one side of your body, keeping your toes pointed forward, and perform a side lunge by bending that side's knee and hip, keeping your other leg straight. Make sure to keep your head up, your chest up, and your back straight. Pause at the bottom for a moment, then use the heel of the weight-bearing side to push the body back to the starting position. Repeat the above actions on the other side, alternating legs for the recommended number of times.
2. Seated leg flexion and extension
Sit on the leg flexion and extension machine, with your waist and back close to the board, hold the handles with both hands, bend your knees and droop, and hook your feet on the horizontal bar. Contract the quadriceps and stretch the calf to lift the weight. Fully contract the quadriceps at the highest point and pause for a moment. Then slowly lower the weight and continue the next movement before reaching the lowest point.
3. Half Squat
Stand straight with your legs shoulder-width apart. Slowly bend your knees and squat down, keeping your back straight. Squat down until your thighs and calves are 90°, hold for a moment, and then stand up straight and return to your original position.
4. Single-leg squat
Stand upright, lift one leg to a horizontal position, and stretch it as straight as possible. Slowly bend the knee of the supporting leg, squat down slowly until the back of the thigh of the supporting leg touches the calf, stay for a moment, and then stand up straight and return to the position. Single-leg squats are relatively difficult. You can help control your center of gravity by holding on to some stable objects when you start practicing.
5. Jump squats
Put your chest out, your abdomen in, and your buttocks tight. Keep your toes in the same direction as your knees, and your knees should not go past your toes. When landing, your thighs are parallel to the ground.
6. Split jump
Adopt a lunge position, with one foot forward, knees bent, and the back knee almost touching the ground. Make sure your front knee is over the midline of your foot. Extend your legs, jump as high as you can, and swing your arms. When you jump, bring your feet together and when you land, move them back to the starting position. When landing, your legs cushion the impact of landing and return to the starting position.