Banded Rectus Femoris Knee Extensions

This one may look truly INSANE (like somebody caught you in a snare) but it's actually very effective.
I found it to really work the quads in a way I've never really been able to hit them before. It also put a nice stretch on the front hip/lower abdominal area at the top of every rep.
The main purpose of this exercise is to fully work the single head of the quadriceps muscle that has a hip flexion function... the Rectus Femoris.
All four quad heads work knee extension (straightening the knee). The RF is the only one that is also a hip flexor.
While you can work these two functions separately, I wanted to find a way to work the RF in both of it's functions at the same time...and this was the result.
Basically, the band pulls your hip back into an extended position. You have to use the RF to flex the hip until your thigh is on the ground.
Then you continue with a knee extension.
While you're doing the knee extension part, your RF has to still maintain activation in order to KEEP your thigh on the ground.
I've got a medium green band hitched to the chin-up bar of my rack.
You'll need to experiment with band hitch height and band thickness, depending on your own "stats."
This one also doesn't put any stress on the knees like a leg extension machine sometimes does.
#madscientistofmuscle #quadriceps #quads #kneeextensions #hipflexion #bands #bandtraining #quadexercise #rectusfemoris #hipflexor #hipflexionexercise #kneeextensionexercise #legextensions
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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
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[@snowy6753]

Interesting exercise but . . . why not do it standing up so you have more range of motion (both knee extension and hip flexion), and an easier way to get your foot into and out of the band?

[@MadScientistOfMuscle]

That's a great way to do it, too! I've used that variation as well. With this one, I find by lying down on the ground, it really isolates the area even more effectively.