There are actually many ways to train the rectus femoris. Of course, there are many benefits to training the rectus femoris. What are the training methods? You can use lunges, high leg raises, squats, Split jumps and other methods to train. So, what are the exercises for the rectus femoris muscle? Let’s take a look at the action.
Lunge Squat
1. Raise your head and chest, and keep your back straight.
2. Keep the movement speed steady and the knees should not exceed the toes.
3. Sit down vertically with your back legs and knees trying not to touch the ground.
Raise your legs high
1. Keep your chest up and your abdomen in, and bend your knees to cushion when you land.
2. Keep your knees and toes forward, and lift your legs slightly higher than your hips.
3. Use the sole of your front foot to exert force.
Squats
1. Tighten your abdomen and tighten your buttocks.
2. The waist and back should be straight.
3. Keep the toes and knees in the same direction, and the knees should not exceed the toes.
4. Keep your thighs parallel to the ground.
Split Jump
1. Adopt a lunge position, with one foot forward, knees bent, and the back knee almost touching the ground.
2. Make sure your front knee is over the midline of your foot.
3. Stretch your legs, jump as high as possible, and swing your arms.
4. When jumping, bring your feet together and when you land, move them back to the starting position.
5. When landing, your legs cushion the impact of landing and return to the starting position.
Body-weight walking lunge
1. Stand upright, with your feet shoulder-width apart and your hands on your waist. This is the starting position of the movement.
2. Step forward with one leg, bend both knees and lower your hips, lowering your body until the knee of your back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.
3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.
4. Walk forward with your legs alternately in a lunge and squat motion. If necessary, turn around until the recommended number of times.