The rectus femoris muscle is located shallowly in the middle of the front thigh. The rectus femoris muscle is part of the quadriceps muscle. How to exercise the rectus femoris? You can use goblet squats, dumbbell side lunges, one-handed dumbbell snatches, etc. to exercise the rectus femoris. So, how to exercise the rectus femoris in the gym? Let’s take a look at how to exercise together!

Goblet Squat

1. Hold one in front of your chest with both hands With dumbbells, when squatting, your knees should be opened outwards and your elbows should be in the middle.

2. Squat as slowly as possible, tighten your core throughout the movement, and stand up after reaching the lowest point.

Dumbbell Side Lunge Squat

1. Hold a dumbbell in each hand, hanging naturally on both sides of the body.

2. Take a step to the right, and at the same time squat down to the diagonally stepped side, keeping the leg on the other side straight.

3. Push the bent leg up, return to the starting position, and repeat the above process with the other leg.

Lunge

1. Lift the dumbbell with one hand at about shoulder height , take a step forward.

2. Then lower your hips and do a squat, making sure that your back knee does not touch the ground.

3. Then use the power of the front legs to pull the person back to the original position.

One-handed dumbbell snatch

1. Stand with your feet shoulder-width apart, hold a dumbbell in one hand and raise it above your head, keeping your upper body straight.

2. Squat down while lowering the dumbbell to the middle of your knees.

3. Then use explosive force to squat quickly and lift the dumbbell upwards at the same time.

4. Then return to the starting position and repeat.

Bulgarian Scissor Squat

1. Hold a dumbbell in each hand and place one foot on a stool.

2. Squat down while making sure your knees don’t touch the ground.The front foot supports your own body weight.

3. During the entire movement, pay attention to keeping the trunk straight and not leaning forward excessively.

Weight-bearing steps

1. Hold a dumbbell in each hand, step on a stool with one foot (the stool should not be too high or too low), and the torso can be slightly tilted.

2. Push hard with your front foot and lift the other foot onto the stool.

3. Then come down and repeat.

Weight-bearing squat jumps

1. Stand with a dumbbell in each hand, stand with your feet shoulder-width apart, and squat down as far as possible.

2. Then jump up high, the higher the better. When you come down, immediately squat down and jump up again.

3. Repeatedly.