The 6 Best Rectus Femoris Stretches
In this article, I’ll show you some of my favorite rectus femoris stretches to help you improve flexibility and reduce muscle pain of this muscle.
You will learn:
- How to do a dynamic rectus femoris stretch
- How to do a passive/Static rectus femoris stretch
- Why do rectus femoris tightness occur
- What other muscles should you stretch in hip and pelvic area
And much more. Let’s start.
Dynamic Rectus Femoris Stretch
Kneeling Dynamic Rectus Femoris Muscle Stretch
Start from a one-leg kneeling stance. Rotate your pelvic backward (posterior pelvic tilt). Push gently forward with your hips ten times.
* Make sure your knee on the ground isn’t moving.
See the picture below.
You want to start your stretching session with easy warmp-up and dynamic stretching.
This is extremely important for rectus femoris muscle.
With proper warmup, you reduce chances of activating the stretch reflex, which can put the rectus femoris muscle into a protective stance and reduce the effect of stretching.
This stretch is popular as a hip flexor stretch, since the rectus femoris role is flexion of the hip as well, beside knee extension.
Prone Dynamic Rectus Femoris Stretch
Start by lying on your stomach (prone position). Place your feet on a small yoga ball so that your hips are in extension. Then lift one leg up toward a ceiling ten times.
This stretch is excellent if you want to target both abdominal muscles and rectus femoris muscle.
Great option for a warmup before doing squats.
Cobra Dynamic Rectus Femoris Stretch
From a lying position on your stomach, push with your hands against the floor. Perform this movement ten times.
Important: Carefully perform this movement to avoid lower back issues. This stretch will place your lumbar spine in extension. Relax your lower back as much as you can.
Static Rectus Femoris Stretches
One leg Kneeling Static Rectus Femoris Stretch
Take a one-leg kneeling stance. Rotate your pelvis backward. Lift one arm up and rotate your body to the opposite side. Push gently forward with your hips. Hold for 30s.
This static stretch is one of the best for relieving the rectus femoris tightness.
Elevated One leg Kneeling Static Rectus Femoris Stretch
Before taking a one-leg kneeling stance, place your foot of a back leg on an elevated surface.
Then, push forward with your hips. Hold for 30s until you reach a pleasant stretching feeling in your quads.
This starting position will automatically place your rectus femoris in a challenging position.
If you find this exercise challenging, focus on the basic one leg kneeling stretch instead.
Modified Cobra Stretch For Rectus Femoris Muscle
Place a small yoga block underneath your hip while lying on your stomach.
Then push your upper body with your hands against the floor.
Hold this position for 30s.
Why do I have Rectus Femoris Tightness?
Sitting a lot. Neglecting the function of a core. Weak glutes and/or abs. All of these can influence the function of a hip flexors, including the rectus femoris muscle.
Mainly, having a sedentary lifestyle and not exercising enough is the most common reason for rectus femoris tightness.
Sitting puts your pelvis into anterior pelvic tilt which contributes to tightness in the rectus femoris.
Sitting for long hours can lead to weakness in the buttocks (gluteal muscles), which can affect the balance between the rectus femoris and the gluteal muscles (which work as opposing pairs).
This imbalance puts the rectus femoris muscle in a position that is prone to becoming shortened and weak.
What Other Muscles Should You Stretch in Hip and Pelvic Beside Rectus Femoris
I made a list of muscles that you might find useful to stretch when stretching the rectus femoris muscle.
Having a proper flexibility in those muscles will make you feel better and move easier when running or lifting weights (lower body workout).
Good luck!
Author
