Vastus medialis( tear drop) best way to hit it for growth

[biglee32]

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.

[boathead]

high rep leg extensions are the only thing i've had success with. they hit it.

[DJAuto]

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.

[Leyton Stone_old]

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.

[-Lucifer]

Toes pointing out on the leg extension. Pause when you extend your legs and squeeze for 2 seconds.

[laughin_man]

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)

[ybarrama]

Try ballet squats. Targets the VM and Glutes.

[irish brah]

i read somewhere before that leg press was best for it

[drd0013]

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.

[IronAbrams]

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.

[crunchfit]

Partial reps of most quad exercises. Squat, leg press, leg ext., whatever.

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

[Phil2009]

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.

[imasavage]

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.

[MT_Pawkits]

Heavy leg extensions does mine in pretty good.

Good luck!

[DJAuto]

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.

[PBJTime]

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.

[Hengman]

Also, point your feet out when squatting, or doing extensions.

[spider28]

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

[tonester]

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.

[mAssholio]

athletic stance front squats and high rep leg extensions

[Defiant1]

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.

[joose69]

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.

[supplements4less]

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.

[Tyciol]

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.

[DJAuto]

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.

[SimUkLondon]

How tall are you? I’m 6ft, so as you can imagine I have long legs, but like you I hit my legs with everything, deadlifts, squats, leg press, etc and even though my legs are strong, and have good overall development, the medialis even though it’s there it’s lacking. Bit one thing I’m doing is changing my foot placement on a plate load leg press so toes are pointing In and use a moderate weight (about 50% of 1RM) and do 10 sets of 20

[Silencespeaks]

Half range leg extensions (from full extension only go down 45 degrees instead of 90)

Band TKE’s

I had to work on my VMO’s because of a knee injury and both those exercises helped a lot. Band TKE’s are also a great way to warm up before any leg exercises.