Inner and outer quad muscles

[gingerbug]

Need some ideas on what to do to tighten and build more mass on the insides and outsides of my quads. Abductor machines just arent getting the job done. When i do leg presses, I have been positioning my feet in and outward to focus on those areas. Just need some variations on the foot positioning for different exercises like squats for example. Been lifting heavy, like 3-4 sets with anywhere from 8-12 reps. Any advice appreciated!

[imperfectly_lou]

I wouldn't waste your time with the adductor, abductor machines to be honest.

Like you've been doing, experiment with different food positions with your heavy lifts and try lifting heavier in the 6-8 rep range, making sure you are hitting technical failure - I would try sumo squats and deadlifts and slightly wider than shoulder stance squats, hacks and leg presses.

Ultimately, tightening that area is largely related to fat loss however so make sure your diet is in order.

[bull.dogz]

Originally Posted by gingerbug

Need some ideas on what to do to tighten and build more mass on the insides and outsides of my quads. Abductor machines just arent getting the job done. When i do leg presses, I have been positioning my feet in and outward to focus on those areas. Just need some variations on the foot positioning for different exercises like squats for example. Been lifting heavy, like 3-4 sets with anywhere from 8-12 reps. Any advice appreciated!

Use the leg extension machine and turn your foot in and out. I can always feel it on different sides for my quads with that.

[fitcajungirl]

Originally Posted by imperfectly_lou

I wouldn't waste your time with the adductor, abductor machines to be honest.

Like you've been doing, experiment with different food positions with your heavy lifts and try lifting heavier in the 6-8 rep range, making sure you are hitting technical failure - I would try sumo squats and deadlifts and slightly wider than shoulder stance squats, hacks and leg presses.

Ultimately, tightening that area is largely related to fat loss however so make sure your diet is in order.

What she said.......good advice!

[gingerbug]

Im around 13% bodyfat right now and eat clean 95% of the time. I just have a hard time putting muscle on my lower body. Starting this week, I am going to cut out the cardio and see if that helps also.

[tjammer]

Originally Posted by gingerbug

Need some ideas on what to do to tighten and build more mass on the insides and outsides of my quads. Abductor machines just arent getting the job done. When i do leg presses, I have been positioning my feet in and outward to focus on those areas. Just need some variations on the foot positioning for different exercises like squats for example. Been lifting heavy, like 3-4 sets with anywhere from 8-12 reps. Any advice appreciated!

hi there im new here i have the same problem for the last 3 weeks iv been doing alot of plyametrics and 21's on all my leg exersices have had a great results ..... doing 21's has given me very good results and if done correctly slow controlled movements you will feel the same as you've been lifting 100kg
hope it helps tread mill at 70% max hart rate at high incline conbined with good diet works as well good luck

[fitqueeen]

Try narrowing your stance with some moderately heavy to heavy squats. (get used to it first!) The more narrow the stance, the more emphasis is placed on the outer "quad sweep". To hit the "inner" quads, widen up your stance sumo-style. Just think- the wider your legs go, the more you work the "inner", the closer together they come, the more you work the outer. However, the emphasis is very slight- the quads are designed to work in unison, so it's impossible to completely isolate one segment from another.

Oh, and about turning your feet out on the leg extention machine- I personally wouldn't do that because that machine is really hard on the knees and twisting the alignment of the knee under heavy weight is NOT a good idea! I actually used to do that machine and I started getting knee problems. When I stopped, the knees got better. Besides, that machine is more for getting the "tear drop" shape right above the knee. Squat variations and perhaps even lunge variations will do the trick. (instead of just forward lunges, you can also perform lateral lunges etc.)

Inner-outer thigh squeezers won't do much for firming things up, but they should still be done for the sake of knee stability and overall strength balance.