Instructions

1

Sit on the leg press machine with your back and head resting firmly against the padded support. Position your feet on the platform approximately shoulder-width apart, with toes pointing slightly outward. Ensure your lower back maintains contact with the seat throughout the movement.

2

Grip the handles on either side of the machine for stability. Position feet mid-platform with knees bent at approximately 90 degrees. Engage your core and ensure neutral spine alignment before beginning the movement.

3

Slowly lower the weight by flexing your knees, allowing them to bend to approximately 90 degrees or slightly deeper if flexibility permits. Control the descent over 2-3 seconds, keeping your back pressed against the pad and knees tracking in line with your toes. Do not allow knees to cave inward or extend beyond your toes.

4

Drive through your midfoot and heel to extend your knees and push the platform away, returning to the starting position. Exhale during this pressing phase. Avoid locking out your knees completely at the top of the movement, maintaining a slight bend to keep tension on the quadriceps.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Gluteus Maximus, Erector Spinae

EQUIPMENTBarbell

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Barbell Prone Incline Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Barbell setup.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Erector Spinae to maintain control of the Barbell.

Exercise Variations

Dumbbell Barbell Prone Incline Curl
Cable Barbell Prone Incline Curl
Banded Barbell Prone Incline Curl

Barbell Prone Incline Curl