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  1. #1
    Registered User jcultra's Avatar
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    What is best exercise for the Vastus Externus (outer Quad muscle)

    I am somewhat of a newcomer when it comes to legs. I have always avoided them at all cost. Now that I am somewhat maturing into the sport, I could use some help getting those "Quadfather" legs. I would really like to hit the outer muscle as hard as I can. Would that just be plain old squats, or is there any good combos? Any advice would be great. I saw some dudes on this site with legs that were about a foot and half thick, if you guys could answer first that would be great.

    ThanksJCC
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  2. #2
    Registered User Jharmes5's Avatar
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    narrow stance front squats

    In general, narrow stance is for outer quads, wide stance for inner in terms of squatting and quad usage.
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  3. #3
    wtb bumper plates klir_2m's Avatar
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    See my profile for a pic of my thighs.

    These came from Starting Strength: squatting heavy 3 days a week, and deadlifting once a week. 3x5 sets across on the squat and 1x5 on the deadlift.

    My squat form: feet shoulder width pointed 30 deg out, knees out, squat below parallel, low-bar position.
    The more you know, the more you squat.
    Raw 1RM's: 455 Squat, 450 Deadlift, 225 Bench
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  4. #4
    Registered User Lonewolf24's Avatar
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    Its Vastus Lateralis.

    And squat. squat like there's no tomorrow. at least twice a week-don't even think about leg extensions and curls.

    My advice, squat on mondays and thursdays at the beginning of the workout in the form of 4 sets of 12/9/6/6 reps, adding 10 pounds each set, maybe only 5 on the last set of six. But increase EVERY workout (some days you just can't, be it lack of sleep/nutrition etc.). After squatting, move to your upper body stuff but make sure you get a good stretch. Try this for 4-6 weeks before you consider having a "leg day."

    In addition, if that isn't "enough," throw deadlifts in after the squats with the same rep scheme.
    One Word: STAND.

    Personal Trainer/Marathon Trainer/Wrestling Coach
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  5. #5
    MUFC CLK-GTR's Avatar
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    narrow stance, front and hack squats all put emphasis on the outer quads
    Soon to be updated:
    http://forum.bodybuilding.com/showthread.php?t=119479461

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