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  1. #1
    Registered User XV3D3FXV3's Avatar
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    Leg exercises for inner quads

    My outer quads are doing really well, but my inner quads.... less so

    My typical leg workout looks like...

    4-5 sets squat
    4 sets BB lunges
    4 sets SLDL or leg curl
    4 sets leg ext
    5 sets calf raise

    ..2x a week

    what could i add for inner quads?
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  2. #2
    Registered User Saintsqc's Avatar
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    Squat more.

    At 165 lbs, I guess you are a beginner and your squat sucks. Keep building these wheels with heavy squat and your inner quad will catch up. Also, its normal that the outer quad get bigger than the inner quad.

    If you absolutly want to target them more, wide stand squats (zercher, front, back, overhead, w/e) will recruit them more. Also, if you rotate your leg outside during you leg extension, you will recruit your inner quad more.
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  3. #3
    Registered User macniall's Avatar
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    Squat stance does not effect the quads really, as they originate among the same point on the femur (minus the rectus femoris) so there is not much stretching changing emphasis. However the hamstrings and Glutes are affected by stance given their origins and insertions.

    If you want bigger tear drops you need to squat hams to calves.

    Also to the guy who said your squat must suck at 165lbs you must not see all the Oly lifters who are 165lbs and lighter who out squat many many bigger people.
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  4. #4
    Registered User dwennimenn's Avatar
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    Duck squat works pretty well for that. Just keep squatting with good form and they should grow.
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  5. #5
    Registered User Saintsqc's Avatar
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    Originally Posted by macniall View Post
    Squat stance does not effect the quads really, as they originate among the same point on the femur (minus the rectus femoris) so there is not much stretching changing emphasis. However the hamstrings and Glutes are affected by stance given their origins and insertions.

    If you want bigger tear drops you need to squat hams to calves.

    Also to the guy who said your squat must suck at 165lbs you must not see all the Oly lifters who are 165lbs and lighter who out squat many many bigger people.
    Heads of the quad all origin from different point on the femur/hips. Vastus lateralis origin from the greater trochanter and the vastus medialis from a point in front of the femur and on the linea aspera.

    Narrow stand will engage more of the outer quad and wide stand will engage the inner more. But realisticly, it doesnt matter. So yeah, I tend to agree with you. OP, squat heavy and your quads will grow evenly.

    Olylifters that squat heavy weight at 165 doesnt ask question like "how can I target my inner quad better". If a guy who weight 165 came on BBing asking this kind of question on teen section, im ready to bet that he cannot squat over 300. So yeah, i know some guys can lift heavy weight at low bodyweight...but they dont come here to ask question like this one.

    Also, im not sure about the ATG squat for better quad work. In deep position, the glute and the hamstring became the main mover. ATG squat will not recruit more or less quads than parallele.
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  6. #6
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    Dat bike..
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  7. #7
    Strong just got Stronger 7399martyn's Avatar
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    listen OP, when you can comfortably squat 315 for reps youll have good VMO (tear drop muscle).

    i can do 3 plates 15 times and 4 plates once.

    Powerlifter at PTC Performance Training Centre

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  8. #8
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    VMO works most during the last 15 degrees of the range of motion. Quarter squats / leg press / extensions are a good way to bring it up.
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  9. #9
    Registered User MikeDS's Avatar
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    By far the best exercise for inner quads is the hack squat.. look it up. I got very good gains doing these.
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  10. #10
    Registered User judowrestler1's Avatar
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    Originally Posted by 7399martyn View Post
    listen OP, when you can comfortably squat 315 for reps youll have good VMO (tear drop muscle).

    i can do 3 plates 15 times and 4 plates once.

    Here's hoping I will look as shredded as you once I cut down.
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  11. #11
    I eat dumbbells Maxwell1995's Avatar
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    Originally Posted by Saintsqc View Post
    Squat more.

    At 165 lbs, I guess you are a beginner and your squat sucks. Keep building these wheels with heavy squat and your inner quad will catch up. Also, its normal that the outer quad get bigger than the inner quad.

    If you absolutly want to target them more, wide stand squats (zercher, front, back, overhead, w/e) will recruit them more. Also, if you rotate your leg outside during you leg extension, you will recruit your inner quad more.
    If you are going off of his age, you should think again. Many Olympic weightlifters, the Chinese for example, weigh 150 at most and can out lift everybody on these boards with the exception of some of the powerlifting section
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  12. #12
    Registered User judowrestler1's Avatar
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    Originally Posted by Maxwell1995 View Post
    If you are going off of his age, you should think again. Many Olympic weightlifters, the Chinese for example, weigh 150 at most and can out lift everybody on these boards with the exception of some of the powerlifting section
    Olympic weightlifters are the cream of the crop and are worked from a young age on top of massive drug usage. It's not really comparable.
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