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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Thread: Leg exercises for inner quads
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12-31-2011, 01:38 PM #1
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12-31-2011, 01:45 PM #2
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.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-31-2011, 02:27 PM #3
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.KG > LBS
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12-31-2011, 03:07 PM #4
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12-31-2011, 11:32 PM #5
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.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-31-2011, 11:37 PM #6
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12-31-2011, 11:58 PM #7
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01-01-2012, 02:07 AM #8
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01-01-2012, 07:00 AM #9
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01-01-2012, 07:42 AM #10
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01-01-2012, 08:33 AM #11
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01-01-2012, 08:48 AM #12
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01-11-2017, 01:46 PM #13
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