Instructions

1

Lie prone (face down) on a flat surface or floor with legs extended straight behind you, arms extended forward, and body in a neutral plank-like position

2

Engage your core and maintain a neutral spine with your entire body straight from head to heels

3

Slowly lower both legs toward the floor by extending at the hips, allowing the hip flexors to lengthen while keeping the legs relatively straight

4

Lift both legs back up by flexing at the hips and engaging the quadriceps, returning to the starting position while maintaining core stability

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Femoris, the Y Leg Squeeze and Curl is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Hips, while the use of EZ Barbell allows for a smooth, natural resistance curve.

Benefits

Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Hips stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the EZ Barbell.

Exercise Variations

Dumbbell Y Leg Squeeze and Curl
Cable Y Leg Squeeze and Curl
Banded Y Leg Squeeze and Curl

Beginner Tips

If you are new to the Y Leg Squeeze and Curl , focus on mastering the movement pattern with zero weight before adding EZ Barbell.

Y Leg Squeeze and Curl