The rectus femoris is an important part of the quadriceps muscle. The rectus femoris muscle has many functions, among which it mainly extends the knee joint and flexes the thigh. So there are of course many ways to train the rectus femoris muscle. So, what are rectus femoris training exercises? Let’s take a look below.
1. One-leg squat
Stand straight and lift one leg Go to a horizontal position and stretch 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.
2. Sitting and stretching legs
Sit in front of the bed or on a chair, with your back straight, eyes looking forward, and legs together. Slowly raise one calf to a horizontal position, keeping the quadriceps tight, stay for 15 to 20 seconds, and then return to the position. Repeat the above actions with the other leg, alternating legs.
3. Climb the stairs with a large lunge
Step up 3 to 4 steps with your front foot, bend your knees at 90°, and straighten your body into a lunge. Push your back foot up and bring your legs together. Then switch feet and repeat the previous action alternately.
4. Half-squat against the wall
Put your back against the wall and bring your legs together about 30cm away from the wall. Slowly squat down until your thighs and calves are at 90°, stay there for 2 to 3 seconds, and then stand up straight and return to your original position. Repeat the above actions. After a period of practice, you can increase the difficulty and try standing on one leg and squatting against the wall.
5. 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.