Outer quad growth

hey guys what would you recommend to hit the outer quad more.

Change in stance and foot positioning?

All recommendations welcome

TRY DOING A DROP SET THEN INCREASE THE WEIGHT AFTER THE SET. GET A BENCH AND WHEN YOU GO LOW SIT ON THE BENCH RAISE YOUR LEGS ABOUT A THIRD OF A METRE UP THEN STAND UP IN A SQUAT POSITION. TRY KEEPING YOUR LEGS ON THE INNER OF YOUR SHOULDERS OR INLINE. $ SETS WOULD DO. FIRST SET A DROP THEN THE OTHER THREE INCREASE THE WEIGHT

quad muscle variation has nothing to do with your sets but the angle at which you hit it at.

VON D - try doing hacksquad with your feet high or close to the top the platform of the machine with your feet shoulder width apart turned inward(your heels outward)

for inner quad muscle turn your feet outward(heels inward)
doing this with heavy squats aswell will surely get the job done.

Same applies for calve training. good luck

CHAPEL wrote:


eh.. who said inwards for outer quads.. outwards my son.. when I was doing powerlifting regularly my outer quads were the biggest they have been.. toes pointing out



This was also discussed the other day, DJ thanked Chapel for this message aswell. It just makes more sence to me that toes out for outer quad is correct ( so that would be heel in ) sorry to go against what massmonsta said but this seems to be a very unclear topic in the bodybuilding world.

So can we got someone to clarify this?

Inner quad = What stance?
Outer quad = What stance?

gorilla wrote: So can we got someone to clarify this?

Inner quad = What stance?
Outer quad = What stance?

I think its safe to say that...

Outer quad = toes out, heel in
Inner quad = toes in, heel out

DJ did agree with Chapel on this and the guy knows what he is talking about.

I even tried the toes out on monday and got most recovery pain in my outer quads. Do the stance put your hand on your quads and feel where most contarction is.

lol, ok i think the best way to find out which way is the correct way is to try the two differences ourselves and come back and say which 1 work for who which way.

cos afta all it seems that ronnie coleman can tell you use tik to bulk up and then some of us would run to try it........

I agree, training is a very body specific thing. However, some things will be universal, for instance wider stance and toes pointed outwards will hit the outer very nicely.

YouTube a sibil peeters leg workout and be amazed !! Oma has got a gift