Exercises for the Rectus Femoris

Rectus Femoris: 700+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the rectus femoris does

The rectus femoris runs straight down the middle of the front of the thigh. It is the only quadriceps muscle that crosses the hip as well as the knee: it straightens the knee and helps lift the thigh. Because it crosses the hip, it is worked hardest when the knee straightens with the hip not too bent.

How to train it

Leg extensions isolate it, and exercises where the knee travels far forward with an upright torso (sissy squats, reverse Nordics, front squats) load it well. Lunges and step-ups add single-leg work.

Five to start with

  1. 1
    BeginnerLeg Extension

    Isolates the quadriceps, the rectus femoris included.

  2. 2
    IntermediateFront Squat

    An upright torso and deep knee bend load the front of the thigh.

  3. 3
    AdvancedReverse Nordic

    Leaning back from the knees stretches and loads the rectus femoris. Start with a short range.

  4. 4
    AdvancedSissy Squat

    Knees far forward, hips straight: a hard quad exercise with no equipment.

  5. 5
    BeginnerWalking Lunge

    Single-leg work that trains the front thigh and balance.

All 700+ exercises that work the rectus femoris