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  1. #1
    Registered User biglee32's Avatar
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    Vastus medialis( tear drop) best way to hit it for growth

    Ive been doing so well with all development, my legs are big, but the leaner ive got the more i notice my tear drop is lacking, i do all the exercises strict and until they burn, has anyone overcome this problem.
    Is it wide squats best etc. My outer quads grow too fast it seems.
    Its a long road, but we have to keep on it.
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  2. #2
    stretching blows boathead's Avatar
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    high rep leg extensions are the only thing i've had success with. they hit it.
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  3. #3
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    Originally Posted by biglee32 View Post
    Ive been doing so well with all development, my legs are big, but the leaner ive got the more i notice my tear drop is lacking, i do all the exercises strict and until they burn, has anyone overcome this problem.
    Is it wide squats best etc. My outer quads grow too fast it seems.
    Try narrow stance on the leg press.

    A narrower stance will emphasis the tear drop feature.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  4. #4
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    I've brought my teardrops up by doing leg extensions with my toes pointing out and close stance leg exercises. Close stance squats with heels raised 2 or more inches is a good one.
    "I not only don't use gloves, I file the skin off my palms before each workout. I also wrap double sided tape about the bar, sprinkle broken glass on it, dip it in acid, then wrap it in razor wire. I also plug the bar into an outlet, and stand in a bucket of water." - Defiant1
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  5. #5
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    Toes pointing out on the leg extension. Pause when you extend your legs and squeeze for 2 seconds.
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  6. #6
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    go heavy on hack squats then finish it up with high rep quad extensions (hold a couple of seconds at the top of the movement)
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  7. #7
    Registered User ybarrama's Avatar
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    Try ballet squats. Targets the VM and Glutes.
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  8. #8
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    i read somewhere before that leg press was best for it
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  9. #9
    Registered User drd0013's Avatar
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    Heavy leg extension held at the end no doubt. Do these slow, like 2 seconds up 1 second pause 2 seconds down... you will feel your tear drops. Trust me.
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    Deep front and back squats with locked knees at the top (yes- it's one of the actions performed by the VMO).

    Single leg work.
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  11. #11
    Bodybuilding.com crunchfit's Avatar
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    Partial reps of most quad exercises. Squat, leg press, leg ext., whatever.

    The vastus medialis is emphasized 20 - 30 degress from full extension.
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  12. #12
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    Originally Posted by DJAuto View Post
    Try narrow stance on the leg press.

    A narrower stance will emphasis the tear drop feature.
    He said vastus medialis, not lateralis. Meaning a wider stance will target the inner leg more so.

    Lunges are also great for the medial side of the quads.
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  13. #13
    Summer Swolestice imasavage's Avatar
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    Originally Posted by crunchfit View Post
    Partial reps of most quad exercises. Squat, leg press, leg ext., whatever.

    The vastus medialis is emphasized 20 - 30 degress from full extension.
    Was unaware. Cool.
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  14. #14
    Certified Salt Beef Junky MT_Pawkits's Avatar
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    Heavy leg extensions does mine in pretty good.

    Good luck!
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  15. #15
    The BACKMAN DJAuto's Avatar
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    Talking

    Originally Posted by Phil2009 View Post
    He said vastus medialis, not lateralis. Meaning a wider stance will target the inner leg more so.

    Lunges are also great for the medial side of the quads.
    Correct - my reading comprehension is a bit off.
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  16. #16
    Semper Fidelis PBJTime's Avatar
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    Originally Posted by crunchfit View Post
    Partial reps of most quad exercises. Squat, leg press, leg ext., whatever.

    The vastus medialis is emphasized 20 - 30 degress from full extension.
    This.

    We also have patients squeeze a ball (like a dodgeball) between their legs while doing a squat. The isometric adduction with the squat is supposed to help target the VMO, but I've seen studies that say it doesn't help. It's something you could try.

    Most of the other stuff I know is lower level, rehab type stuff that's kind of hard to apply in a normal gym.
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  17. #17
    Banned Hengman's Avatar
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    Also, point your feet out when squatting, or doing extensions.
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  18. #18
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    Originally Posted by drd0013 View Post
    Heavy leg extension held at the end no doubt. Do these slow, like 2 seconds up 1 second pause 2 seconds down... you will feel your tear drops. Trust me.
    dont you mean sprints, arnt they the best excercise for legs
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  19. #19
    1st Dan Chito-Ryu tonester's Avatar
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    Originally Posted by biglee32 View Post
    Ive been doing so well with all development, my legs are big, but the leaner ive got the more i notice my tear drop is lacking, i do all the exercises strict and until they burn, has anyone overcome this problem.
    Is it wide squats best etc. My outer quads grow too fast it seems.
    I'd watch that quad dominance thing if I were you. Recipe for an imbalance and knee injury. The VM's are stabilizers of the knee against that very thing. So...strong quads + weak VM's = joint imbalance around the knee.

    I recommend you get out there and put them through a real world loading of hill sprints and change of direction drills.
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  20. #20
    s kugelsack, brau mAssholio's Avatar
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    athletic stance front squats and high rep leg extensions
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  21. #21
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    Originally Posted by biglee32 View Post
    Ive been doing so well with all development, my legs are big, but the leaner ive got the more i notice my tear drop is lacking, i do all the exercises strict and until they burn, has anyone overcome this problem.
    Is it wide squats best etc. My outer quads grow too fast it seems.
    Leg Extensions, toes out.

    Deep hack squats, heels together, toes at 45 degree angle.
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  22. #22
    Registered User joose69's Avatar
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    I'm definitely a guy who has a hard time building my VM's. I've tried everything (toes out..toes in...hafl reps..wide stance...etc on squats, hack squats and leg presses) BUT I played around with a close stance and noticed I was getting more feel/burn on the VM's. I'm going to try the close stance over the next month and see if I notice a change.... just some FYI.

    A recent study pinpointed quad involvement during leg presses. Scientists had volunteers perform the leg press using 75% of their one-rep max (a weight that most bodybuilders could press for about 10-12 reps) with a narrow stance (feet almost together), medium stance (about shoulder width) and a wide stance (beyond shoulder width). During each leg press, they measured muscle activity of the vastus medialis and the vastus lateralis by attaching electromyography (EMG) electrodes to each muscle. They were surprised to find that regardless of foot position, the vastus medialis had the highest muscle activity during the leg press. In fact, when the leg press was done with a narrow stance, the medialis was stressed 43% more than the lateralis.
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    Originally Posted by joose69 View Post
    I'm definitely a guy who has a hard time building my VM's. I've tried everything (toes out..toes in...hafl reps..wide stance...etc on squats, hack squats and leg presses) BUT I played around with a close stance and noticed I was getting more feel/burn on the VM's. I'm going to try the close stance over the next month and see if I notice a change.... just some FYI.

    A recent study pinpointed quad involvement during leg presses. Scientists had volunteers perform the leg press using 75% of their one-rep max (a weight that most bodybuilders could press for about 10-12 reps) with a narrow stance (feet almost together), medium stance (about shoulder width) and a wide stance (beyond shoulder width). During each leg press, they measured muscle activity of the vastus medialis and the vastus lateralis by attaching electromyography (EMG) electrodes to each muscle. They were surprised to find that regardless of foot position, the vastus medialis had the highest muscle activity during the leg press. In fact, when the leg press was done with a narrow stance, the medialis was stressed 43% more than the lateralis.

    Peterson step down activate VMO the best. Theres your answer.
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  24. #24
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    Originally Posted by DJAuto View Post
    Try narrow stance on the leg press. A narrower stance will emphasis the tear drop feature.
    I thought I read somewhere that narrow pressing hit the outer quads more (which would be lateralis). So many interesting theories out there.
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  25. #25
    The BACKMAN DJAuto's Avatar
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    Originally Posted by Tyciol View Post
    I thought I read somewhere that narrow pressing hit the outer quads more (which would be lateralis). So many interesting theories out there.
    True, but it will still emphasize the area.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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