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  1. #1
    Banned Yanis's Avatar
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    Vastus medialis (quads) is lagging, what should I do?

    vastus lateralis is growing really good, but Vastus medialis is very small in the comparison

    I have tried doing exercises with my legs closer together.

    What you recommend to do? what to focus on?

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  2. #2
    Registered User JMM1993's Avatar
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    Originally Posted by Yanis View Post
    vastus lateralis is growing really good, but Vastus medialis is very small in the comparison

    I have tried doing exercises with my legs closer together.

    What you recommend to do? what to focus on?
    try half squats (careful on the knees), front squats, unilateral work (split-squats, etc.), and leg extensions.
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  3. #3
    Registered User s3an87's Avatar
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    I got the opposite problem. My medialis is huge, but laterialis needs some work. Only thing I do for them is squats.
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  4. #4
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    Work on your flexibility....hips, groin, hams, calves, ankles.....ince aquired, squat deep....it wont happen overnight.
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  5. #5
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Try Front Squats on a Smith, with your feet out in front of you enough that your knees don't pass your toes too far. Try Leg Presses with feet a little wider than shoulder-width, and not too high on the platform. Machine Hacks with this same foot position might work well for you also.

    What you're going to need to do is some experimenting to see just where each of these variants will match up with your particular body mechanics. Pick one of the above exercises for your next quad workout, and do 10 sets of 10 reps, with enough weight that you can just get the 10th rep. You'll need to drop the weight a bit as you work your way through the 10 sets; get all your reps on all 10 sets. Don't do any other quad work that day. By the next evening, you should have your answer as to where that exercise is working your quads. If not satisfactory, go through the same experiment with another exercise. You'll eventually find at least one of them that works your quads exactly where you want it to.
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  6. #6
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    Originally Posted by Yanis View Post
    vastus lateralis is growing really good, but Vastus medialis is very small in the comparison

    I have tried doing exercises with my legs closer together.

    What you recommend to do? what to focus on?

    Legs closer together works on your sweep.

    If you want to work the medialis, try doing your squats with a wide stance.
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  7. #7
    Registered User JMM1993's Avatar
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    Originally Posted by s3an87 View Post
    I got the opposite problem. My medialis is huge, but laterialis needs some work. Only thing I do for them is squats.
    ...and I have the OP's problem. years of basketball will do that to you. try incorporating sprints, jumping drills, and oly lifts. your lateralis will seriously explode.
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