Assisted Prone Rectus Femoris Stretch
Also known as: prone assisted rectus femoris stretch
Assisted Prone Rectus Femoris Stretch is a step up once the basics feel easy, using machine-assisted support to deliver midsection control under load.
How to do Assisted Prone Rectus Femoris Stretch
- Lie face down on the ground with your legs straight.
- Bend your right knee and reach back with your right hand to grab your right foot or ankle.
- Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other side.
Assisted Prone Rectus Femoris Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Pause at the hardest point once the range feels owned.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Take weight off the assist before you add reps.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Log the assist setting so progress stays measurable.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
No card. Premium is $9.99 / month.
Common Assisted Prone Rectus Femoris Stretch Mistakes
Letting the pad fling you through the sticking point
Slow the whole rep so the assistance cannot generate momentum.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Assisted Prone Rectus Femoris Stretch
Swap Assisted Prone Rectus Femoris Stretch For
Assisted Prone Rectus Femoris Stretch — Frequently Asked Questions
How do you do the Assisted Prone Rectus Femoris Stretch?
Lie face down on the ground with your legs straight. Bend your right knee and reach back with your right hand to grab your right foot or ankle. Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Prone Rectus Femoris Stretch work?
The Assisted Prone Rectus Femoris Stretch primarily targets the abs. It is classified as a core exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Prone Rectus Femoris Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Take weight off the assist before you add reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Prone Rectus Femoris Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Prone Rectus Femoris Stretch?
Try the Twisted Leg Raise (female), Weighted Seated Twist (on Stability Ball) or the Barbell Rollerout From Bench. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Prone Rectus Femoris Stretch the same as the prone assisted rectus femoris stretch?
Yes. The Assisted Prone Rectus Femoris Stretch is also commonly called the prone assisted rectus femoris stretch. Different gyms and training programs label it differently, but "prone assisted rectus femoris stretch" refer to this same movement.
