target outer quads?
richln
Posts: 809 Member
OK, this might be a tough one. I am looking to target my outer quads (vastus lateralis) for hypertrophy because I feel they are proportionally underdeveloped. However, I have a big list of special needs:
1) I am currently not doing any spinal loading because of a herniated disc (so no real weight on my back and no pulling).
2) I can do light front squats and really light dead variations for high reps. I can do unilateral work like split squats with light/moderate weight and bodyweight stuff like pistol squats.
3) None of the above exercises seems to have done anything to help my outer quads, and probably have contributed to the dis-proportionality over time.
4) I lift at home and all I have is a bar, plates, and a cage.
Any ideas?
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Replies
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How long have been trying to build your quads? Are you sure you are eating at maintenance or above?0
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_benjammin wrote: »How long have been trying to build your quads? Are you sure you are eating at maintenance or above?
25 years on and off, but only got back to serious, consistent training a couple of years ago. Currently cutting, but plan on bulking in a couple of months. I have had no problems getting the upper legs to hypertrophy in the past, it is just that the outer thigh always seems to lag behind. This was always the case for me, even when my workouts were mostly heavy back squats, deads, leg press, abductors and leg extensions.
I am sure some of it is genetics, but I am just trying to figure out how to target them with a specific exercise, given the limited amount of options for me now.0 -
Very narrow front squats or goblet squats with toes pointing forward. If you feel safe doing so, consider blood flow restriction around the quads since it would allow you to get by with much lower loads.0
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https://www.t-nation.com/training/bulk-up-cut-up-quads-and-tris
Here are the best exercises to build that portion of the quadriceps:
1. Close-Stance Front Squat:For this movement it's crucial that the trunk/torso remains as straight as possible (as little bending forward as possible) to keep most of the stress on the quadriceps. I prefer the front squat because it's much easier biomechanically to keep a proper torso position than it is with a back squat (in which we all have a tendency to bend forward).
The feet should be neutral (pointing straight ahead) and slightly narrower than the hips. For maximum vastus lateralis development, it's not necessary to go down *kitten*-to-the-grass. Going down to parallel (hips in line with the knees) is sufficient, although I personally prefer to go all the way down.
A little trick for optimal vastus lateralis development is to avoid going up to the full lockout position: squat up until you're 2-3" away from fully extending the legs. This keeps most of the stress on the vastus lateralis portion.
2. Close-Stance Hack Squat:This is a regular hack squat with the feet kept together during the entire movement. Like with the front squat, I recommend stopping just short of the lockout position.
3. The Neutral-and-In Leg Extension:This is similar to the neutral-and-out leg extension explained earlier, but you perform the opposite action. You start with the feet and knees neutral and as you lift the weight you turn the knees inward.
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Awesome, thanks guys. Makes some sense now because I have always used a wide stance. Probably won't notice much until I get my bulk on, but I will try these out.
BFR is a good tip too. I just found out about this technique after my injury. It really helps a lot to get more out of the light weights.0 -
Have you ever tried one-legged BW squats with the other leg straight out in front? Absolutely killer without a load on the spine.0
