Muscles / Legs
Rectus femoris (quad)
Legs · Lower body
How it works
| Origin | Anterior inferior iliac spine |
|---|---|
| Insertion | Tibial tuberosity via the patellar ligament |
| Actions |
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Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
The only quadriceps head crossing the hip, so it works in both patterns.
Say the muscle, not the group
Clients and interviewers both notice the difference between "rectus femoris" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Box squat | Squat (knee dominant) | Bodyweight | 1/5 | Open |
| Elliptical | Cardiovascular | Machine | 1/5 | Open |
| Treadmill walk | Cardiovascular | Machine | 1/5 | Open |
| Stationary bike | Cardiovascular | Machine | 1/5 | Open |
| Sit-to-stand | Squat (knee dominant) | Bodyweight | 1/5 | Open |
| Supported split squat | Lunge / single leg | Bodyweight | 1/5 | Open |
| Step-up | Lunge / single leg | Bodyweight | 2/5 | Open |
| Leg press | Squat (knee dominant) | Machine | 2/5 | Open |
| Reverse lunge | Lunge / single leg | Bodyweight | 3/5 | Open |
| Goblet squat | Squat (knee dominant) | Dumbbell | 3/5 | Open |
| Split squat | Lunge / single leg | Bodyweight | 3/5 | Open |
| Rowing machine | Cardiovascular | Machine | 3/5 | Open |
| Walking lunge | Lunge / single leg | Dumbbell | 4/5 | Open |
| Front squat | Squat (knee dominant) | Barbell | 4/5 | Open |
| Barbell back squat | Squat (knee dominant) | Barbell | 5/5 | Open |
| Bulgarian split squat | Lunge / single leg | Dumbbell | 5/5 | Open |