Instructions

1

Start in a prone plank position with hands shoulder-width apart, arms straight, body forming a straight line from head to heels, core engaged, and legs extended with feet together or hip-width apart.

2

Maintain a rigid plank position with neutral spine alignment, shoulders packed over wrists, and core braced. Prepare to drive one knee toward the chest in a controlled manner.

3

Slowly extend the knee, straightening the leg back to the starting plank position while maintaining core tension and preventing hip rotation or sagging. This is the eccentric phase as the knee extends.

4

Drive one knee toward the chest in a dynamic motion, flexing the hip and knee joint. Return to the plank position and alternate legs with each repetition in a running or climbing motion.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Femoris growth, the Body-Up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Significantly enhances the structural integrity and power of the Rectus Femoris.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Pectoralis Major to maintain control of the Body weight.

Exercise Variations

Dumbbell Body-Up
Cable Body-Up
Banded Body-Up

Beginner Tips

If you are new to the Body-Up, focus on mastering the movement pattern with zero weight before adding Body weight.

Body-Up