Rectus Femoris
Rectus Femoris
Stretches
Stretches
Rectus Femoris THIGH Stretch for All laying
Rectus Femoris THIGH Stretch for All laying
How to perform the stretch:
1. Start in a laying face down position
2. Choose the muscle or thigh you intend to stretch
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Pull the ankle and foot in towards the buttocks
6. Extend the hip of the target muscle, lifting the knee off the mat to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Rectus Femoris THIGH Stretch for All supported standing walking lunge
Rectus Femoris THIGH Stretch for All supported standing walking lunge
How to perform the stretch:
1. Start in a supported standing walking lunge position with a knee-high bench behind you
2. Choose the muscle or thigh you intend to stretch by extending this hip and resting the knee on the bench
3. Flex the target knee 90 degrees
4. Grasp the ankle behind you with the hand
5. Pull the ankle and foot gently in towards the buttocks
6. Thrust forward at the hips into the lunge to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Rectus Femoris THIGH Stretch for All standing
Rectus Femoris THIGH Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or thigh you intend to stretch
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Pull the ankle and foot in towards the buttocks and extend the target hip
6. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Rectus Femoris THIGH Stretch for All kneeling
Rectus Femoris THIGH Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or thigh you intend to stretch by bringing the target leg to the rear
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Pull the ankle and foot in towards the buttocks
6. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Rectus Femoris is the most anterior muscle of the quadriceps group and is also the only muscle of the group to act upon both the hip and the knee when it contracts due to its origin and insertion.
Origin:
- Anterior head – Anterior inferior iliac spine (AIIS).
Posterior head – Superior to the rim of the acetabulum (supra-acetabular groove).
Insertion:
- Tibial tuberosity, blending with the common quadriceps tendon and via the patella ligament.
Action:
- Extension of the knee and flexion of the hip.
Quadriceps strain due to excessive force applied to knee flexion or hip extension.