There are many training methods for how to train the rectus femoris muscle. However, training the rectus femoris muscle is not a simple matter. It also requires attention, because during training, if you do not choose the training method well, it will cause exercise. I made a mistake, what are the training methods for the rectus muscles? If you also want to know, continue reading below.
Dumbbell split squat
1. Hold a dumbbell in each hand, stand with your legs front and back, and place your back feet on the stool. Let your arms hang naturally at your sides, palms facing each other. Keep your upper body upright, chest out and abdomen in, and look straight ahead. This is the starting position of the movement.
2. Keep your upper body upright, bend your knees and hips, lower your body, and inhale at the same time. Be careful not to let your knees go past your toes.
3. Stay at the bottom for a moment, use the heel of your front foot to push forward, stand up, return to the starting position, and exhale at the same time.
Kettlebell curtsy lunge
1. Hold a kettlebell with both hands and hold it against your chest. Stand with your feet spread wide, look forward, and lift your chest and abdomen. This is the starting position of the movement.
2. After starting the movement, step one leg laterally to the back of the other leg, then squat into a lunge position until the front leg is bent at 90 degrees.
3. After a slight pause at the bottom, exert force on the heel of the front leg, stand up and return to the starting position, then switch legs and repeat the above action.
Kettlebell Sumo Squat
1. Hold the kettlebell in front of your chest, keep your arms close to your body, and tighten your elbows. Stand with your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and your abs tight. This is the starting position of the movement.
2. Push your hips back, slowly bend your knees, and lower your legs until your thighs are lower than parallel to the floor. Inhale and keep your back straight as you squat.
3. After staying at the bottom for a while, the heelPress down hard, push your hips forward, and return to the starting position. Exhale as you stand up.
Platform Jump
1. Place a flat bench or a jumping box of equal height in front of you, with your feet shoulder-width apart. This is the starting position of the movement.
2. Make a slight squatting position to prepare for taking off, and swing your arms behind you.
3. Then jump as high as possible forward, jumping over the bench or box in front of you. Tuck your legs in the air while swinging your arms forward and upward.
4. Bend your knees while landing to cushion the downward momentum. After standing firm, turn around and jump back.
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