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Thread: Quad Tear drop

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    Quad Tear drop

    I have a muscle imbalance i can tell my outer quads are huge compared to my tear drops.... and i can tell there is a tracking problem starting in my knee from the knee cap being pulled outward by the quads (outer is alot stronger then inner).........

    does any1 know soem really good excerises to strengthen up the tear drop?
    did any have this problem?
    and what did yoru therapist tell u to do and how many times a week?
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    Doing your normal leg exercises with your toes pointed outward helps develop the inside of the quad. You can do this with squats, leg presses, and leg extensions.
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    try em on leg presses
    toes outward like a 45 degree angle
    also try leg press with feet on high platform
    instead of the low one
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    I have had the same problem. My physio suggested doing leg extensions while squeezing a tennis ball between the knees.
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    Arrow

    Front squats

    Barbell lunges with a deep bend
    ^^^^^^^^^^^^^^^^^^^^^^^^^
    ******** TRAP BAR BOARD REP*******
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    Originally Posted by superfunk
    I have had the same problem. My physio suggested doing leg extensions while squeezing a tennis ball between the knees.
    not to be harsh but i'd change physio's.
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    I personally wouldn't get carried away with the toes out thing. The main thing is to build up the mass of the lower quads with heavy weight and good form. While squats will do it, it's harder to isolate the muscles with 'em. So you should also do heavy leg presses and front squats or hack squats. Extensions are good too if done with strict form and worked up to heavy weights.
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    Everyone's advice thus far should be considered. To really get the pump going in your vastus medialis (tear drop) try doing any press/ squat at the end of your workout by only pulsing the bottom 1/3 of the movement. It is similiar to a partial rep, but the motion is drastically limited and you focus entirely on getting a really good stretch. This is a great finisher and really forces blood into the muscle and stretches it out at the same time.
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    anything with a deep bend with give you the quad sweep
    Chicks dig big calves
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    I feel em by getting the maximal possible contraction on the leg extensions, trying to hold it for a split second and actually raise my hips off the bench a little. Also really deep hack squats and sissy squats seem to do the trick.
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    Originally Posted by RU4A69
    Front squats

    Barbell lunges with a deep bend

    Yah, 4 sure add some front squats & some hacks squats. Also, hindu squats are great as well.
    LRV
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    Originally Posted by thespokesman
    try em on leg presses
    toes outward like a 45 degree angle
    also try leg press with feet on high platform
    instead of the low one
    High on the platform is more glutes and hams than quads.
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    I had 3 knee surgeries on my right knee. I have been out of the gym for almost a year and a half. My right leg is about 1.5 inches smaller then my left. To me, my left leg looks fine, i can flex it and i see all 3 heads...but my right sux. I cant straighten my leg out completely, it is going to be a long road. My PT suggested leg extentions with toes pointed out a bit, which is really helping. I wish i could squat but i doubt i will ever be able to squat with free weights ever again. I can do smith machine bench squats but i am much better at leg presses. I know how ya feel about the tear drop thing, i cant see it very well in my right leg...but i am drinking milk and i am gonna grow up and be big and strong! lol
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    Originally Posted by bodebldr2000
    I had 3 knee surgeries on my right knee. I have been out of the gym for almost a year and a half. My right leg is about 1.5 inches smaller then my left. To me, my left leg looks fine, i can flex it and i see all 3 heads...but my right sux. I cant straighten my leg out completely, it is going to be a long road. My PT suggested leg extentions with toes pointed out a bit, which is really helping. I wish i could squat but i doubt i will ever be able to squat with free weights ever again. I can do smith machine bench squats but i am much better at leg presses. I know how ya feel about the tear drop thing, i cant see it very well in my right leg...but i am drinking milk and i am gonna grow up and be big and strong! lol
    bodebldr...when you bench squat everytime your butt touchs the bench your putting a large stress on your spine. I really don't even want to think what happens if you have muscle failure and fall onto the bench. Better not to use a bench or even a box.
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    Originally Posted by exfatman
    bodebldr...when you bench squat everytime your butt touchs the bench your putting a large stress on your spine. I really don't even want to think what happens if you have muscle failure and fall onto the bench. Better not to use a bench or even a box.

    Really? wow! Thank you for sharing that. I never knew that. I wont do them anymore. I wondered why my lower back hurt after a few sets! I will have to stick with leg press, leg ext, leg curls and light...very light hack squats. Thanks bro...reps!
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    Originally Posted by bodebldr2000
    Really? wow! Thank you for sharing that. I never knew that. I wont do them anymore. I wondered why my lower back hurt after a few sets! I will have to stick with leg press, leg ext, leg curls and light...very light hack squats. Thanks bro...reps!
    I was kind of surprised at the number o people around that recommend and use them and quite alot of them suffer from lower back pain and they can't understand why. Think about it...do you really think it is good for your spine when you sit with an extra 300 lbs right over your spinal vertabrae? Personally I wish my gym would ban them...
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    well i wont be doing them anymore. i mean i never "sat down" with the weight, as soon as i felt the bench touch my dairy aire i came back up, but i can see how easy it would be to screw yourself up big time.
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    Originally Posted by exfatman
    High on the platform is more glutes and hams than quads.
    i do them for that exact reason u said
    but after a pre-fatigued quad workout
    you will feel it there too
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    wow.... alot of great responces... thx alot guys 4 the help i will get a repping once i recharge.....

    i'm going to try light weight leg extension and front squats with toes out... and yes i go deep on the squats always
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    Originally Posted by FarEastBeast
    I personally wouldn't get carried away with the toes out thing. The main thing is to build up the mass of the lower quads with heavy weight and good form. While squats will do it, it's harder to isolate the muscles with 'em. So you should also do heavy leg presses and front squats or hack squats. Extensions are good too if done with strict form and worked up to heavy weights.
    Totally agree, in addition try some 20 Rep Squat Sets (front/back) with 10 Reps weights, they are a true builder
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    Originally Posted by HighRevinSi
    Totally agree, in addition try some 20 Rep Squat Sets (front/back) with 10 Reps weights, they are a true builder
    Of a bit more than quads...
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    hey exfatman, in you honest opinion, can someone get good leg size from just doing leg press, leg ext and leg curls? i cant squat so i am a slave to the press. i want to compete in june...what do you think? Also, have you heard of the Max OT training program? is it any good? I need to add some leg size...well, all over size really. any thoughts?
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    Originally Posted by bodebldr2000
    hey exfatman, in you honest opinion, can someone get good leg size from just doing leg press, leg ext and leg curls? i cant squat so i am a slave to the press. i want to compete in june...what do you think? Also, have you heard of the Max OT training program? is it any good? I need to add some leg size...well, all over size really. any thoughts?
    From leg press yes. Not from extention and lying curls. I heard of MaxOT but I am not to sure what it exactly consists of. You want mass? Stick to compound movements AND rest. Most people work again before they are fully recovered and muscles won't grow then. Even if you work different muscles it is still cutting into the bodies ability to recover and grow. Leave the shaping and isolation stuff alone till after there is mass to shape.
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    Leg extentions.

    I always really feel them in the vastus medialis
    My Goals:

    For to make the heavy weights light and the baggy clothes tight.
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  25. #25
    HUGEBANKS BB2K's Avatar
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    Originally Posted by exfatman
    From leg press yes. Not from extention and lying curls. I heard of MaxOT but I am not to sure what it exactly consists of. You want mass? Stick to compound movements AND rest. Most people work again before they are fully recovered and muscles won't grow then. Even if you work different muscles it is still cutting into the bodies ability to recover and grow. Leave the shaping and isolation stuff alone till after there is mass to shape.

    Thanks, knowing that leg presses will work for me is nice to know! here is the link to max ot, you may have to join (free) to read up on it but it seems to be a decent workout.
    http://www.ast-ss.com/max-ot/max-ot_intro.asp
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  26. #26
    Registered User legs 30's Avatar
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    Originally Posted by Morbid_Mind
    Leg extentions.

    I always really feel them in the vastus medialis
    Works for me.
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    myth lonewolfshome's Avatar
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    1- front squats , 2- hack squat 3- leg extention ( toes pointed in towards each other )
    if you want good training advice , dont ask the biggest guy in the gym. ask the guy who's made the most improvement
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    Registered User waseem's Avatar
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    Deep bend lunges always burn my VM.
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