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Quadriceps: Rectus Femoris Is Part of The Quadriceps Femoris, Which Also Includes The Vasti

The quadriceps are a large muscle group located in the front of the thigh. They originate above the hip joint and extend below the knee. The primary action of the quadriceps is to extend the knee joint, but they also assist with hip flexion. The quadriceps consist of several muscles including the rectus femoris and the vasti group. Stretching the quadriceps benefits many sports that involve running, jumping, or knee extension such as soccer, hockey, skiing, and martial arts.

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160 views16 pages

Quadriceps: Rectus Femoris Is Part of The Quadriceps Femoris, Which Also Includes The Vasti

The quadriceps are a large muscle group located in the front of the thigh. They originate above the hip joint and extend below the knee. The primary action of the quadriceps is to extend the knee joint, but they also assist with hip flexion. The quadriceps consist of several muscles including the rectus femoris and the vasti group. Stretching the quadriceps benefits many sports that involve running, jumping, or knee extension such as soccer, hockey, skiing, and martial arts.

Uploaded by

gabriel tb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Quadriceps

The quadriceps is a large group of muscles, the most massive of the leg, located in
the anterior (front) of the thigh. They originate from above the hip joint and
extend to below the knee. The primary action of the quadriceps is to extend the
knee joint, but in conjunction with a number of other muscles in the front of the
hip, they are also associated with hip flexion.

Rectus femoris is part of the quadriceps femoris, which also includes the vasti
group: vastus lateralis, vastus medialis, and vastus intermedius. It has two
heads of origin. The reflected head is in the line of pull of the muscle in four-
footed animals, whereas the straight head seems to have developed in humans as a
result of the upright posture. It is a spindle shaped bi-pennate muscle.

The quadriceps straighten the knee when rising from sitting, during walking, and
climbing. The vasti muscles cross only the knee, and thus are limited to knee
extension or resistance to knee flexion; they spread out to control the movement
of sitting down. Vastus medialis is larger and heavier than vastus lateralis. Vastus
intermedius is the deepest part of the quadriceps femoris, and has a membranous
tendon on its anterior surface to allow a gliding movement between itself and the
rectus femoris that overlies it. The quadriceps tendon attaches to, and covers the
patella, becoming the patellar tendon below this and attaching to the tibia.
Included here is sartorius, not part of the quadriceps femoris group, but the most
superficial muscle of the anterior thigh; it is also the longest strap muscle in the
body. The medial border of the upper third of this muscle forms the lateral
boundary of the femoral triangle (adductor longus forms the medial boundary; the
inguinal ligament forms the superior boundary). The action of sartorius is to put
the lower limbs in the cross-legged seated position of the tailor (hence its name
from the Latin).

Sports that benefit from these quadriceps stretches include: cycling; hiking,
backpacking, mountaineering, and orienteering; ice hockey and field hockey; ice-
skating, roller-skating, and inline skating; martial arts; running, track, and cross-
country; running sports like soccer, American football (gridiron), and rugby;
snow skiing and water skiing; surfing; walking and race walking.
F01: KNEELING QUAD STRETCH

Technique
Kneel on one foot and the other knee. If needed, hold on to something to keep
your balance. Push your hips forward.

Muscles being stretched


Primary muscles: Iliacus. Psoas major and minor.
Secondary muscles: Rectus femoris. Sartorius.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.

Common problems and more information for performing this stretch


correctly
Regulate the intensity of this stretch by pushing your hips forward. If need be,
place a towel or mat under your knee for comfort.

Complementary stretch
F05.
F02: STANDING QUAD STRETCH

Technique
Stand upright while balancing on one leg. Pull your other foot up behind your
buttocks and keep your knees together while pushing your hips forward. Hold on
to something for balance.
Muscles being stretched
Primary muscles: Rectus femoris. Vastus medialis, lateralis, and intermedius.
Secondary muscles: Iliacus. Psoas major.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Common problems and more information for performing this stretch


correctly
This position can put undue pressure on the knee joint and ligaments. Anyone
with knee pain or knee injury should avoid this stretch.

Complementary stretch
F04.
F03: STANDING REACH-UP QUAD STRETCH

Technique
Stand upright and take one small step forward. Reach up with both hands, push
your hips forward, lean back, and then lean away from your back leg.

Muscles being stretched


Primary muscles: Rectus femoris. Psoas major. Iliacus. Sartorius.
Secondary muscles: Rectus abdominis. Transversus abdominis. External and
internal obliques. Quadratus lumborum.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. Soccer. American football (gridiron). Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.

Additional information for performing this stretch correctly


Regulate the intensity of this stretch by pushing your hips forward.

Complementary stretches
F01, C03.
F04: LYING QUAD STRETCH

Technique
Lie face down and pull one foot up behind your buttocks.

Muscles being stretched


Primary muscles: Rectus femoris. Vastus medialis, lateralis, and intermedius.
Secondary muscles: Iliacus. Psoas major.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Common problems and more information for performing this stretch


correctly
This position can put undue pressure on the knee joint and ligaments. Anyone
with knee pain or knee injury should avoid this stretch.

Complementary stretch
F02.
F05: ON-YOUR-SIDE QUAD STRETCH

Technique
Lie on your side and pull your top leg behind your buttocks. Keep your knees
together and push your hips forward.

Muscles being stretched


Primary muscles: Rectus femoris. Vastus medialis, lateralis, and intermedius.
Secondary muscles: Iliacus. Psoas major.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Common problems and more information for performing this stretch


correctly
This position can put undue pressure on the knee joint and ligaments. Anyone
with knee pain or knee injury should avoid this stretch.

Complementary stretch
F01.
F06: SINGLE LEAN-BACK QUAD STRETCH

Technique
Sit on the ground, bend one knee and place that foot next to your buttocks.
Then slowly lean backwards.

Muscles being stretched


Primary muscles: Rectus femoris. Vastus medialis, lateralis, and intermedius.
Secondary muscles: Iliacus. Psoas major.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. Soccer. American football (gridiron). Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Common problems and more information for performing this stretch


correctly
This position can put undue pressure on the knee joint and ligaments. Anyone
with knee pain or knee injury should avoid this stretch.

Complementary stretches
F05, C03.
F07: DOUBLE LEAN-BACK QUAD STRETCH

Technique
Sit on the ground and bend one or both knees and place your legs under your
buttocks. Then slowly lean backwards.

Muscles being stretched


Primary muscles: Rectus femoris. Vastus medialis, lateralis, and intermedius.
Secondary muscles: Iliacus. Psoas major.

Sports that benefit from this stretch


Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field
hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track.
Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water
skiing. Surfing. Walking. Race walking.

Sports injury where stretch may be useful


Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas
tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.
Common problems and more information for performing this stretch
correctly
This position can put undue pressure on the knee joint and ligaments. Anyone
with knee pain or knee injury should avoid this stretch.

Complementary stretch
F02.

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