There are many exercises for how a person can exercise the rectus femoris muscle, but it is not easy to exercise the rectus femoris muscle. It also requires some attention, because when exercising, if you do not choose a good exercise method, you will What are the best ways to exercise the rectus muscles that cause exercise errors? If you also want to know, continue reading below.
Front squat
1. Use the front deltoid muscles to set up the barbell, hold the barbell with your hands crossed, raise your elbows, and lift the barbell away from the stand with your upper arms slightly higher than parallel to the ground. Stand upright, with your feet shoulder-width apart and your toes pointed slightly outward. Look straight ahead. This is the starting position of the movement.
2. Bend your knees, sit back on your hips, keep your back straight, squat down, and inhale at the same time. Until the hamstrings on the back of your thighs are in contact with your calves, be careful not to let your knees go past your toes.
3. Stay at the bottom for a while, then use the heels and the middle of the foot to push, stand up, return to the starting position, and exhale at the same time.
Single-leg hip kick
1. Start by standing on one leg, with your bent knee raised. This is the starting position of the movement.
2. Use the opposite direction to jump, extending the hip, knee and ankle of the leg that is standing on the ground.
3. Immediately bend your knees and try to touch your buttocks with the heel of your jumping leg.
4. Return the leg to a partially bent position under the hip and land. Your other leg should remain relatively stationary during this exercise.
Single-arm side deadlift
1. Stand upright, place a barbell on your side, and place your body in the middle area of the barbell. Bend your knees, lower your body, and grasp the middle of the bar like a briefcase, arms straight. This is the starting position of the movement.
2. Keep your back straight and strengthen your legs and waist, lift the barbell and stand up straight, while exhaling.
3. Then bend your knees again, return the barbell to the starting position, and inhale at the same time.
Lift your legs afterward
1. Place your hands and knees on an exercise mat. Your head should be facing forward, and your knees should be bent to form a 90-degree angle between your hamstrings and calves. This is the starting position of the movement.
2. Stretch one leg upward behind you. Both knees and hips should be extended. Repeat 5 to 10 times, then repeat on the other side.
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