Does anyone know of any leg exercises for the inner Quad?

Discussion in 'Fitness & Nutrition' started by fakirone, Nov 22, 2005.

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  1. fakirone

    fakirone OT ex-con, I hate the Mods

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    I've heard a bunch of different things, from narrow squats/toes out to single leg extentions, but I can't seem to get any growth. When I did the toes out squats I felt it for the first couple of times, then nothing.
    My outer and middle bellies are great, but the inner is lacking IMO. I need that teardrop. I know that it's partially the fault of my genes, but I've got to work around that. I need some help.

    This question is for those of you that actually HAVE legs. I want real world working knowlege, not what you've read in Muscular Development. Sorry twiggy.
     
  2. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I always thought the leg press was good for targeting that area, especially 1/4 reps.

    By that I mean 1 rep = go down 1/4 of the way, back up, all the way down, and back up again. Give them a try on your next leg day after squats and whatnot.
     
  3. fakirone

    fakirone OT ex-con, I hate the Mods

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    The 1/4 reps made you feel it? Interesting.
     
  4. Hpower

    Hpower GO GATORS

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    abducter adducter
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    front squats
    bulgarian squats or lunges with a short leg stride


    as a warmup you might want to incorporate wall squats with a medicine ball between your knees
     
  6. fakirone

    fakirone OT ex-con, I hate the Mods

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    I do lots of lunges, but not short strided ones.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    shorter strides will put more emphasis on the quads
     
  8. Yes.
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    He's talking about the VMO.... the adductor group isn't a part of the quads.
     
  10. fakirone

    fakirone OT ex-con, I hate the Mods

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    I ignored that for a reason. :)
     
  11. Chalkitup

    Chalkitup New Member

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    Narrow stance is going to work your outer heads not the inner.
     
  12. sweetcheeks

    sweetcheeks Patron Saint of Quality Footwear

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    :werd: At least this is my personal experience.
     
  13. Chalkitup

    Chalkitup New Member

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    I believe that keeping your feet lower on the sled will also help target the quads.

    Fakirone, after seeing your pics I got the shits with my legs because I have the opposite problem as yours. I read up and found some info on how to really target the outer head and since have been doing very narrow stance front squats with straight feet and narrow leg press with my feet lower.

    Seems you should be doing the opposite, yeah? :cool:
     
  14. Hpower

    Hpower GO GATORS

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    Hack squats
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    changing your stance width doesn't really affect what part of your quads it hits......widening your stance just shifts more emphasis to your posterior chain
     
  16. PreemO

    PreemO OT Supporter

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    hammer strength quad extension
     
  17. Chalkitup

    Chalkitup New Member

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    Then how do you work the inner/outer heads?
     
  18. deadbolt

    deadbolt New Member

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    :mamoru:
     
  19. Mojo

    Mojo New Member

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    milos sarcev had a leg training segment, i remember him saying using a "duck feet" stance on the bb squat hits your quads AND inner thigh.
     
  20. you are a real fucking asshole

    A scumbag american citizen

    and a waste of OT's user database

    why dont you go snatch some purses or something
     
  21. Durk

    Durk New Member

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    :ugh2:
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you can't isolate either
     
  23. Devil

    Devil I have become my terror. OT Supporter

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  24. Chalkitup

    Chalkitup New Member

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    Perhaps isolate was a bad choice of words for your point but what I was after was how do you focus on one more than the other. Pretty simple concept in the same way that incline works your upper chest but not in isolation to lower chest.

    Or are you saying that it's genetics?
     
  25. fakirone

    fakirone OT ex-con, I hate the Mods

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    I did that for a while, and I can't really tell if it's changing much. I did feel it in my Hamstrings though.
     
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