The rectus femoris is a very important muscle in the thigh. The rectus femoris muscle has many uses, among which it is mainly used to extend the knee joint and flex the thigh. There are of course many ways for a person to train the rectus femoris muscle. So, how to train the rectus femoris muscle of the thigh most effectively? Let’s take a look below.
1. Squat with bare hands
Stand with your legs shoulder-width apart, in a With an external figure, place your hands on both sides of your body, with your palms on your thighs, straighten your back and tighten your abdomen. Bend your knees and squat, imagine that there is a stool behind your buttocks to sit on, your elbows are attached to your knees (you can even raise your arms parallel to the ground), keep your knee joints no higher than your toes, squat as deep as you can, and pause for 5 seconds. During the process, keep your arms straight and your back straight, and use your waist, abdomen and legs strength to control your body and squat slowly. Push your thighs upward hard and return to the ready position.
2. Supine Leg Press
Sit on the leg press, lean your hips against the incline pad, and place your feet shoulder-width apart On stage. Grasp the handle and apply pressure from your heels to release the safety catch. Your knees should be slightly bent at the beginning of the movement. Inhale and slowly lower the weight until your knees are at 90 degrees. Pause, then forcefully press the weight up through your heels to return to the starting position, exhaling as you press past the midpoint of the movement.
3. Dumbbell Squat
Stand with your legs shoulder-width apart, hold the dumbbells in both hands and let them hang naturally, straighten your back and tighten your abdomen. Squat with your knees bent, the action is similar to squatting with bare hands, except that you hold dumbbells in your hands and hang them by your sides. When you reach your maximum squat, pause for 5 seconds. Push your thighs up hard and return to the ready position.
4. Sitting and flexing and extending legs
Sit in front of the edge 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.
5. 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.
6. Single-leg squat
Stand straight and liftLift 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.