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Rectus Femoris股直肌

Legs · Superficial (L1) · Anterior · 4 exercises

Function

The only two-joint head of the quadriceps: it both extends the knee and flexes the hip. The link at the core of squats, jumps and drives — a primary target of leg extensions and squats.

Best Exercises & Form Cues

• Barbell Back Squat

  Equipment

  Barbell + squat rack

  Sets & Reps

  3-5 sets × 5-8 reps · rest 2-3 min

  How to do it

  Feet shoulder-width, toes slightly out; sit down between your heels, knees tracking over toes, to thigh-parallel or below, braced throughout.

  Common mistakes

  Knees caving in, heels lifting, lower back collapsing into a forward lean on the way up

• Leg Press

  Equipment

  45° leg press machine

  Sets & Reps

  3-4 sets × 10-15 reps · rest 2 min

  How to do it

  Feet shoulder-width on the platform; lower to about 90° of knee flexion without the hips curling off the pad; press up without locking the knees; back stays flat on the pad.

  Common mistakes

  Descending too deep (hips roll up, lumbar risk), locking the knees, knees caving in

• Bulgarian Split Squat

  Equipment

  Dumbbells + bench

  Sets & Reps

  3 sets × 8-12 reps per side · rest 90 s

  How to do it

  Rear foot on the bench, front foot a long stride ahead; drop vertically (rear knee toward the floor), drive up through the whole front foot; slight forward lean biases the glutes.

  Common mistakes

  Front foot too close (knee hyperextends), wobbling, weight leaking onto the rear leg

• Leg Extension

  Equipment

  Leg extension machine

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Knee joint aligned with the machine pivot; kick to full extension and squeeze the quads one second at the top; 3-second negative without unloading.

  Common mistakes

  Swinging the legs, no pause at the top, hips lifting off the seat

Stretching & Recovery

• Standing single-leg ankle grab
• Kneeling recline (hips fully on heels)

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus