Teardrop Inner Quad - How Is It Formed?

[zips92]

Like most bros on EF, I have been training for eons, but I cannot seem to develop my inner quads, teardrop shape at all. My lower outer quads look pretty good, and the thickness of my middle and upper quads are very good.

My lower inner quads are pretty bad, and while I can accept some genetic limitations, the rest of my quads seem well developed and muscular, I am wondering if it is the exercises I am performing?

Again, I am looking to specifcally develop my inner lower quad (teardrop), because I need them to catch up with the rest of legs/quads. I am not looking for overall mass or size improvement in the rest of my quads.

I have done a lot of sissy squats (usually until failure each time about 6 reps) , but doesn't seem to be working. Any help or recommendations out there for this lagging body part?

 

[vin01]

I am no expert compared to most here, but what works for my inner quads are deep squats ~30"+ wide.

They really blow up my inner quads, and I can tell b/c they rub together when I walk.
I also feel my inner quads getting worked good when I do leg extensions (not that often) with my feet pointed out.

 

[musketeer]

I am no expert compared to most here, but what works for my inner quads are deep squats ~30"+ wide.

They really blow up my inner quads, and I can tell b/c they rub together when I walk.
I also feel my inner quads getting worked good when I do leg extensions (not that often) with my feet pointed out.

Exactamundo!

(shit thats what Fonzie says)

 

[good sense]

Like most bros on EF, I have been training for eons, but I cannot seem to develop my inner quads, teardrop shape at all. My lower outer quads look pretty good, and the thickness of my middle and upper quads are very good.

My lower inner quads are pretty bad, and while I can accept some genetic limitations, the rest of my quads seem well developed and muscular, I am wondering if it is the exercises I am performing?

Again, I am looking to specifcally develop my inner lower quad (teardrop), because I need them to catch up with the rest of legs/quads. I am not looking for overall mass or size improvement in the rest of my quads.

I have done a lot of sissy squats (usually until failure each time about 6 reps) , but doesn't seem to be working. Any help or recommendations out there for this lagging body part?

The muscle in question is the vastus medialis. Are you bow legged, ie. ride the outsides of your shoes, if so you probably can run like a demon dog and have a highly developed vastus lateralis, (outside quad). This would be a structural problem, as in my case. Wide squats with toes outward, not too far, don't torque the knee. For me leg extensions with toes outward quite a bit, straighten legs and hold for a good slow 6 count and really contract that muscle and look at it contracting... also leg presses with toes outward, upper 2/3 of movement of press and squat seem to hit it best, and hold it at top for a slow count. If your problem is structural this is a good idea of what it will take to overcome the problem. You probably have very well developed vastus lateralis, on the outside, with a broad and beautiful sweep, so you can afford to detail on that tear drop, holding for the long count may bring a tear drop to the eye before you get one on the leg, but hang in there!

 

[zips92]

The muscle in question is the vastus medialis. Are you bow legged, ie. ride the outsides of your shoes, if so you probably can run like a demon dog and have a highly developed vastus lateralis, (outside quad). This would be a structural problem, as in my case. Wide squats with toes outward, not too far, don't torque the knee. For me leg extensions with toes outward quite a bit, straighten legs and hold for a good slow 6 count and really contract that muscle and look at it contracting... also leg presses with toes outward, upper 2/3 of movement of press and squat seem to hit it best, and hold it at top for a slow count. If your problem is structural this is a good idea of what it will take to overcome the problem. You probably have very well developed vastus lateralis, on the outside, with a broad and beautiful sweep, so you can afford to detail on that tear drop, holding for the long count may bring a tear drop to the eye before you get one on the leg, but hang in there!

That's almost eerie advice. One of my best genetic gifts is speed (world class sprinter - well was), and I have large outside sweep with very pronounced depth and tie-in at upper quad. Thanks bro.

 

[thePros.TV]

VMO? leg extension, start at 45 degrees not 90 degrees, this will keep tension on your VMO, toes potined outward SLIGHTLY, to not completely lock out the knee at extension (top), hold at the top for a few. Start with both legs. Then lower your weight and alternate legs. feel the burn.

 

[Quadsweeps Sister]

Leg extension was mentioned. Also try some hack squatting. These specifically work this area. It is actually a closer stance you want to use. Some even put the heels together toward the top of the platform with toes pointed slightly outward. You have to bring your ass all the way down to the platform. Take it slow and easy and watch your knees.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[vin01]

yeah, i second the close legs on the hacks. they really burn the outer quads..

come to think of it, i knew a bowlegged kid back in gradeschool, but boy was he fast as hell.

 

[Neo22]

Leg press murders my tear drops for sure