8 rectus femoris exercises for strong, healthy legs
Try these physical therapist-backed rectus femoris exercises to rebuild leg strength after injury and support daily activities like climbing stairs.
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Many people use their quadriceps muscles every day to climb stairs, walk, run, or stand up from a chair. The rectus femoris is one of four muscles that make up your quads in the front of your thigh, spanning from your hip to your knee.
“Think of the rectus femoris like a versatile rope connecting your hip to your knee. It helps you lift your thigh when going up stairs and extend your lower leg to kick a ball,” says Elle Carlson, PT, DPT, a physical therapist at Hinge Health.
This muscle supports how your hip and knee work together. It is naturally resilient. But sometimes, quad muscles like the rectus femoris can become weaker, such as after a hip or knee injury. Building strength in this area can help make daily movements easier, so you can keep doing activities you enjoy.
In general, quad-strengthening exercises support strong, mobile legs. These moves can make chores, hiking, and other activities feel more comfortable. Read on to learn how to strengthen your quads with rectus femoris exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Elle Carlson, PT, DPT
Dr. Carlson is a Hinge Health physical therapist with a special interest in orthopedic injuries and persistent pain. Read More
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
8 rectus femoris exercises for stronger legs
If you have leg, hip, or knee pain — or you're recovering from an injury — it can feel counterintuitive to exercise. You may think rest or avoiding activities is needed to help your body heal. At Hinge Health, physical therapists say that movement is medicine.
You may find it helpful to adjust how you do certain activities if you have symptoms. But staying active in ways that feel manageable is usually a more effective approach than avoiding movement altogether.
Gentle, therapeutic movements can help you rebuild strength in areas like your rectus femoris.
Simple exercises that involve moving and activating the muscles, tendons, and ligaments around your hip and knee can help you find relief and keep moving comfortably and confidently.
The following exercises are recommended by Hinge Health physical therapists to help you build strength in your rectus femoris, improve knee function, and support hip coordination.
1. Straight leg raise
Want expert care? Check if you're covered for our free program →This exercise activates your rectus femoris along your whole thigh — from your hip to your knee. “It’s a gentle way to build strength in your thigh, whether you’re coming back from a knee injury, or to easing into new movements,” says Dr. Carlson.
How to do it:
Lie on your back with one leg resting straight on the floor and the other bent at the knee with your foot flat on the ground.
Raise your straight leg toward the ceiling, focusing on keeping your leg straight as you do so.
Hold for a few seconds and relax your leg back to the floor.
Repeat on the other side.
PT tip: “Relax your leg fully at the bottom of each rep,” Dr. Carlson says. “This pause gives your mind and muscles a moment to reset, making your movement feel more natural over time.”
Get more information on how to do a straight leg raise here.
2. Knee extension
Want expert care? Check if you're covered for our free program →This movement focuses on straightening your knee, which challenges the rectus femoris muscle. Building strength in this area supports your ability to move, especially if you’re experiencing knee discomfort or recovering from an injury. “Keeping your quad muscles strong and active can make everyday activities like squatting and going up and down stairs feel easier,” Dr. Carlson says.
How to do it:
Start by sitting comfortably in a chair.
Move your foot toward the ceiling to straighten your leg. The back of your thigh should remain on the chair as you hold this position.
Relax your foot back to the floor.
Repeat on the other side.
PT tip: “You can do knee extensions with a resistance band or a gym machine, adjusting resistance to match what feels right for you,” says Dr. Carlson.
Get more information on how to do knee extension exercises here.
3. Standing march
Want expert care? Check if you're covered for our free program →This exercise recruits your rectus femoris as you lift your thigh up toward your body. “As you alternate legs, you’ll use your standing leg for balance and stability. Movements like these can help you feel steady and comfortable during everyday activities,” Dr. Carlson says.
How to do it:
Start with your feet a comfortable distance apart with your hands on your hips.
Lift one leg off the floor and move that knee up toward the ceiling. Bend your knee as you raise it.
Focus on holding your knee up as you balance in this position.
Lower your foot back to the floor.
Repeat by lifting your other leg off the floor and up toward the ceiling.
Hold this position before relaxing your foot back to the floor.
Continue alternating.
PT tip: “To make this movement more challenging, try adding a resistance band around your feet to give gentle resistance as you march,” says Dr. Carlson.
4. Standing forward kicks
Want expert care? Check if you're covered for our free program →This move targets the rectus femoris at both your hip and knee. “Keeping your knee straight through the kick can help build strength and coordination in your legs,” says Dr. Carlson. For an added challenge, you can use a resistance band to gently increase the effort.
How to do it:
Stand with one of your hands on a sturdy surface, like a table, for balance.
Lift one leg forward toward the ceiling while keeping your knees straight.
Hold this position.
Relax your leg back to the floor.
Repeat on the other side and continue alternating.
5. Forward step up
Want expert care? Check if you're covered for our free program →This exercise strengthens your rectus femoris as you step up onto a raised surface, such as a stair or sturdy box. Focusing on using your leading leg to lift your body helps build strength and coordination in the front of your thigh. “Practicing this move can support your ability to do everyday activities like climbing stairs, hiking, or stepping up onto a curb with more ease and confidence,” Dr. Calson says.
How to do it:
Start by standing with one foot on a step, with your knee bent, and your other foot on the floor with your knee mostly straight.
Most of your weight should be on your leg that is on the step.
Push through your leg that is on the step to lift your foot off the floor.
Your leg on the step will straighten, and as you balance on this leg, you will lift your other knee up toward the ceiling.
Focus on balancing as you hold this position.
Relax your foot back to the floor to return to the starting position.
Repeat on the other side and continue alternating.
6. Forward step down
Want expert care? Check if you're covered for our free program →This dynamic move challenges your rectus femoris and other quad muscles as you lower yourself down from a step. “Letting your knees move naturally over your toes during the step down can help your legs adapt to a wide variety of movements,” says Dr. Carlson. “Practicing step downs can help make activities like going down stairs or walking downhill feel easier and more stable.”
How to do it:
Start by standing on a step with your toes facing forward.
Lower one foot toward the floor while bending your leg that is on the step.
Let your heel come to rest lightly on the floor. Focus on engaging the muscles in your thigh and side of your hip while holding this position.
Push through your leg to lift your foot off the floor and return to the starting position.
Repeat on the other side and continue alternating.
PT tip: “Moving slowly and with control can make the exercise more effective,” says Dr. Carlson.
7. Single leg squat
Want expert care? Check if you're covered for our free program →This is a more advanced movement that strengthens your rectus femoris and neighboring quad muscles. “Balancing on one leg increases the challenge, making this a valuable exercise for those who enjoy activities like running and hiking,” says Dr. Carlson.
How to do it:
Stand with one hand resting on a sturdy surface, like a countertop or table.
Lift one leg off the floor.
To perform the squat, bend through your knee as you lean your chest slightly toward the floor and hold in a squat position.
Push through your foot to straighten your knee and return to standing.
Repeat on the other side.
PT tip: “To engage your rectus femoris even more, try a slight forward lean so your knee moves gently over your toes as you do the movement,” Dr. Carlson says.
Get more information on how to do a single leg squat here.
Squats are a classic movement for building strength all across your legs. “This exercise is highly functional — it mirrors everyday movements like sitting down and standing up, which are important for maintaining confidence in daily life,” Dr. Carlson says. “If squatting feels too challenging right now, you can use a chair or hold onto something sturdy for support if you want more stability.”
How to do it:
Stand with your feet comfortably apart.
Keeping most of your weight in your heels, reach your hips back while bending your knees like you’re sitting in a chair.
Hold this squat position while you focus on squeezing your thigh and hip muscles.
Push through your feet to straighten your knees and return to a standing position.
PT tip: “For an extra challenge, hold onto a dumbbell or kettlebell as you squat,” says Dr. Carlson.
Get more information on how to do a squat here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your rectus femoris exercises
Note: Some of these moves may feel challenging if you’re dealing with a quad or hip pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of rectus femoris exercises
Including rectus femoris exercises in your routine can make a meaningful difference in how your body feels and moves. By gradually building strength in your upper legs, you may notice positive changes in daily comfort and resilience, whether you’re recovering from an injury, looking to feel strong during exercise or get — ahem — a leg up in sports or hobbies.
Learn how strengthening this important thigh muscle can benefit you.
Support recovery from injury. When you’re coming back from a hip or knee injury, exercises for the rectus femoris can help restore strength and rebuild trust in your body’s movement, aiding your return to daily routines and favorite activities, says Dr. Carlson.
Promote easier movements. Strengthening the rectus femoris can help you feel more stable and in control when using stairs, getting up from a chair, or squatting — all movements that are part of everyday life.
Increase resilience against future injuries. Doing targeted exercises like the ones above can help your rectus femoris muscle and tendon handle increased demands, which can make your legs more prepared for new or more challenging activities, says Dr. Carlson.
Enhance athletic performance. “For activities that involve powerful leg movements — such as running, jumping, kicking, or cycling — a strong rectus femoris can help you generate force more efficiently and recover faster from intense workouts,” Dr. Carlson says.
Boost hip and knee coordination. The rectus femoris muscle plays a key role in smoothly linking your hip and knee motions, supporting better balance and coordination for walking, running, and activities that require steady leg control.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Frigo, C. A., Wyss, C., & Brunner, R. (2020). The Effects of the Rectus Femoris Muscle on Knee and Foot Kinematics during the Swing Phase of Normal Walking. Applied Sciences, 10(21), 7881. doi:10.3390/app10217881
Jeong, J., Choi, D.-H., & Shin, C. S. (2025). The Effect of Strength Training Targeting Medial Thigh Muscles on Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury: A Randomized Controlled Trial. Sports Medicine - Open, 11(1). doi:10.1186/s40798-025-00812-1
Paterno, M. V., Ithurburn, M. P., Thomas, S., Zwolski, C. M., & Schmitt, L. C. (2025). Quadriceps femoris strength deficits early in rehabilitation after ACL reconstruction identify risk of future contralateral ACL injury following return to sport in young athletes: A Preliminary analysis. Physical Therapy in Sport, 75, 1–6. doi:10.1016/j.ptsp.2025.07.001
Sheenam, N., Gaur, R., Gonnade, N. M., Dixit, A., T. K., A., & K., C. (2025). Knee functional outcomes and quadriceps hypotrophy after ACL reconstruction: a prospective observational study. BMC Sports Science, Medicine and Rehabilitation, 17(1). doi:10.1186/s13102-025-01055-z