Rectus Femoris

Muscle group: Quadriceps

Front-center thigh muscle that extends the knee and flexes the hip, primary mover in squatting exercises.

Exercises Targeting Rectus Femoris

Primary Mover (89)

Self-assisted Single Leg Squat (leg wrapped)

Self-assisted Squat

Self-assisted Step-down

Band Squat

Band Intermediate

Banded Monster Walk

Band Intermediate

Barbell Lunge

Barbell Intermediate

Barbell Rear Lunge

Barbell Intermediate

Barbell Single Leg Split Squat

Barbell Intermediate

Barbell Single Leg Squat

Barbell Intermediate

Barbell Split Squat

Barbell Intermediate

Barbell Squat

Barbell Intermediate

Barbell Step-up

Barbell Intermediate

Bear Crawl

Bodyweight Intermediate

Lunge

Bodyweight Intermediate

Rear Lunge

Bodyweight Intermediate

Single Leg Box Squat (pistol)

Bodyweight Advanced

Single Leg Split Squat

Bodyweight Intermediate

Single Leg Squat (pistol)

Bodyweight Advanced

Split Squat

Bodyweight Intermediate

Bodyweight Squat

Bodyweight Beginner

Step-down

Bodyweight Intermediate

Box Jump

Bodyweight Intermediate

Bulgarian Split Squat

Dumbbell Intermediate

Burpee

Bodyweight Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Squat

Cable Intermediate

Cable Step Down

Cable Intermediate

Cable Step-up

Cable Intermediate

Dumbbell Front Squat

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Split Squat

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Step Down

Dumbbell Intermediate

Front Rack Carry

Dumbbell Intermediate

Front Squat

Barbell Advanced

Goblet Squat

Kettlebell Beginner

Hack Squat

Machine Beginner

Hack Squat Machine

Machine Intermediate

Jefferson Squat

Barbell Advanced

Jump Squat

Bodyweight Intermediate

Kettlebell Front Rack Carry

Kettlebell Intermediate

Kettlebell Goblet Squat

Kettlebell Beginner

Kettlebell Thruster

Kettlebell Advanced

Kettlebell Turkish Getup

Kettlebell Advanced

Leg Extension

Machine Beginner

Leg Extension Machine

Machine Beginner

Leg Press

Machine Beginner

Leg Press Machine

Machine Beginner

Lever 45° Leg Press (plate loaded)

Machine Beginner

Lever Barbell Squat (plate loaded)

Machine Beginner

Lever Leg Extension

Machine Beginner

Lever Lying Leg Press (plate loaded)

Machine Beginner

Lever Seated Leg Press

Machine Beginner

Lever Seated Leg Press (plate loaded)

Machine Beginner

Lever Single Leg Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Squat

Machine Beginner

Lever Squat (plate loaded)

Machine Beginner

Lever V-Squat

Machine Beginner

Sled 45° Leg Press

Machine Beginner

Sled Hack Squat

Machine Beginner

Sled Lying Leg Press

Machine Beginner

Sled Seated Leg Press

Machine Beginner

Sled Squat

Machine Beginner

Mountain Climber

Bodyweight Beginner

Overhead Carry

Dumbbell Intermediate

Pendulum Squat

Machine Intermediate

Pistol Squat

Bodyweight Advanced

Weighted Single Leg Squat

Plate Intermediate

Push Jerk

Barbell Advanced

Reverse Lunge

Dumbbell Beginner

Sandbag Carry

None Intermediate

Sissy Squat

Bodyweight Advanced

Smith Rear Lunge

Smith Machine Beginner

Smith Squat

Smith Machine Beginner

Smith Machine Squat

Smith Machine Beginner

Split Jerk

Barbell Advanced

Step-Up

Dumbbell Beginner

Suspended Single Leg Split Squat

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Terminal Knee Extension

Trap Bar Squat

Trap Bar Intermediate

TRX Single Leg Squat

Suspension Advanced

Walking Lunge

Dumbbell Beginner

Wall Sit

Bodyweight Beginner

Zercher Carry

Barbell Intermediate

Zercher Squat

Barbell Advanced

Secondary / Assisting (109)

Band Deadlift

Band Hip Thrust

Band Intermediate

Self-assisted Step-down

Barbell Back Squat

Barbell Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Lunge

Barbell Intermediate

Barbell Rear Lunge

Barbell Intermediate

Barbell Single Leg Split Squat

Barbell Intermediate

Barbell Single Leg Squat

Barbell Intermediate

Barbell Split Squat

Barbell Intermediate

Barbell Squat (low bar)

Barbell Intermediate

Barbell Step-up

Barbell Intermediate

Barbell Hip Thrust

Barbell Intermediate

Safety Barbell Squat

Barbell Intermediate

Hanging Straight Leg Raise

Bodyweight Intermediate

Incline Sit-up

Bodyweight Intermediate

Incline Sit-up (arms crossed)

Bodyweight Intermediate

Incline Straight Leg Raise

Bodyweight Intermediate

Incline Twisting Sit-up

Bodyweight Intermediate

Incline Twisting Sit-up (arms crossed)

Bodyweight Intermediate

Lunge

Bodyweight Intermediate

Lying Straight Leg Raise

Bodyweight Intermediate

Rear Lunge

Bodyweight Intermediate

Roman Chair Sit-up

Bodyweight Intermediate

Single Leg Box Squat (pistol)

Bodyweight Advanced

Single Leg Split Squat

Bodyweight Intermediate

Single Leg Squat (pistol)

Bodyweight Advanced

Sit-up

Bodyweight Intermediate

Sit-up (arms crossed)

Bodyweight Intermediate

Sit-up (arms down)

Bodyweight Intermediate

Split Squat

Bodyweight Intermediate

Bodyweight Squat

Bodyweight Beginner

Step-down

Bodyweight Intermediate

Twisting Sit-up

Bodyweight Intermediate

Twisting Sit-up (arms crossed)

Bodyweight Intermediate

Vertical Straight Leg Raise

Bodyweight Intermediate

Wall Rear Neck Bridge

Bodyweight Intermediate

Cable Lying Straight Leg Raise

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Squat

Cable Intermediate

Cable Step-up

Cable Intermediate

Cable Hip Flexion

Clean and Jerk

Barbell Advanced

Clean Pull

Barbell Advanced

Dumbbell Front Squat

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Split Squat

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Step Down

Dumbbell Intermediate

Farmers Carry

Dumbbell Beginner

Front Squat

Barbell Advanced

Glute Bridge

Bodyweight Beginner

Hang Clean

Barbell Advanced

Hang Snatch

Barbell Advanced

Hip Thrust

Bodyweight Beginner

Kettlebell Deadlift

Kettlebell Intermediate

Kettlebell Farmers Carry

Kettlebell Beginner

Lever 45° Leg Press (plate loaded)

Machine Beginner

Lever Bent-over Glute Kickback

Machine Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Front Squat

Machine Beginner

Lever Isolateral Seated Leg Press (plate loaded)

Machine Beginner

Lever Lying Leg Press (plate loaded)

Machine Beginner

Lever Seated Leg Press

Machine Beginner

Lever Single Leg Split Squat (plate loaded)

Machine Beginner

Lever Single Leg Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Squat

Machine Beginner

Lever Squat (plate loaded)

Machine Beginner

Lever Standing Glute Kickback

Machine Beginner

Lever V-Squat

Machine Beginner

Sled 45° Leg Press

Machine Beginner

Sled Hack Squat

Machine Beginner

Sled Leg Hip Raise (ab coaster)

Machine Beginner

Sled Lying Leg Press

Machine Beginner

Sled Seated Leg Press

Machine Beginner

Sled Side Leg Hip Raise (ab coaster)

Machine Beginner

Sled Squat

Machine Beginner

Sled Standing Glute Kickback

Machine Beginner

Muscle Snatch

Barbell Advanced

Self-assisted Single Leg Squat (leg wrapped)

Weighted Decline Sit-up

None Intermediate

Weighted Incline Sit-up

None Intermediate

Weighted Incline Sit-up (arms crossed)

None Intermediate

Weighted Incline Twisting Sit-up

None Intermediate

Weighted Incline Twisting Sit-up (arms crossed)

None Intermediate

Weighted Roman Chair Sit-up

None Intermediate

Weighted Single Leg Squat

None Intermediate

Weighted Sit-up

None Intermediate

Weighted Sit-up (arms crossed)

None Intermediate

Weighted Twisting Sit-up

None Intermediate

Weighted Twisting Sit-up (arms crossed)

None Intermediate

Weighted Vertical Straight Leg Raise

None Intermediate

Power Clean

Barbell Advanced

Single Leg Glute Bridge

Bodyweight Intermediate

Smith Deadlift

Smith Machine Beginner

Smith Rear Lunge

Smith Machine Beginner

Smith Squat

Smith Machine Beginner

Snatch

Barbell Advanced

Snatch Pull

Barbell Advanced

Step-Up

Dumbbell Beginner

Sumo Deadlift

Barbell Intermediate

Suspended Pike

Suspension Intermediate

Suspended Single Leg Split Squat

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Trap Bar Deadlift

Trap Bar Intermediate

Yoke Walk

Barbell Intermediate

Stabilizer (64)

Archer Push Up

Bodyweight Intermediate

Band-assisted Inverse Leg Curl

Band Lateral Walk

Self-assisted Inverse Leg Curl

Barbell Bent Knee Good-morning

Barbell Intermediate

Barbell Bent-over Row

Barbell Intermediate

Barbell Rear Delt Row

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Close Grip Incline Push-up (on bar)

Bodyweight Intermediate

Close Grip Push-up

Bodyweight Intermediate

Decline Push-up

Bodyweight Intermediate

Elevated Pike Press (between benches)

Bodyweight Intermediate

Front Plank

Bodyweight Beginner

Hanging Twisting Leg Hip Raise

Bodyweight Intermediate

Hanging Twisting Leg Raise

Bodyweight Intermediate

Incline Leg Raise

Bodyweight Intermediate

Incline Push-up

Bodyweight Intermediate

Lying Leg Raise (on bench)

Bodyweight Intermediate

Lying Leg Raise (on floor)

Bodyweight Intermediate

Pike Press (between benches)

Bodyweight Intermediate

Push-up Plus

Bodyweight Intermediate

Single Leg Stiff-leg Deadlift

Bodyweight Intermediate

Vertical Leg Raise

Bodyweight Intermediate

Vertical Leg Raise (on parallel bars)

Bodyweight Intermediate

Wall Front Neck Bridge

Bodyweight Intermediate

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Kneeling Crunch

Cable Intermediate

Cable Standing Overhead Crunch

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Hanging Leg Raise

Suspension Intermediate

Kettlebell Windmill

Kettlebell Advanced

Lever Back Extension

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Seated Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Side Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Twisting Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Weighted Hanging Leg Raise

None Intermediate

Weighted Incline Leg Raise

None Intermediate

Weighted Lying Leg Raise

None Intermediate

Weighted Push-up

None Intermediate

Weighted Seated Leg Raise

None Intermediate

Weighted Vertical Leg Raise

None Intermediate

Weighted Vertical Leg Raise (on parallel bars)

None Intermediate

Push-Up

Bodyweight Beginner

Smith Bent Knee Good-morning

Smith Machine Beginner

Smith Bent-over Row

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Suspended Chest Press

Suspension Intermediate

Suspended Fly

Suspension Intermediate

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Jack-knife

Suspension Intermediate

Suspended Mountain Climber

Suspension Intermediate

Suspended Neck Flexion

Suspension Intermediate

Suspended Triceps Extension

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Other Muscles in Quadriceps

Vastus Intermedius, Vastus Lateralis, Vastus Medialis

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