Leg training-inner quad emphasis

Fox
Topic Author
Elite Member

30 Aug 2010 18:26 #49654 by Fox

Leg training-inner quad emphasis was created by Fox

I need to emphasize the inner part of my quads during my quad training ie squats & leg press.
I am thinking that widening my stance may do the trick.
Any input appreciated....
Thanks

Please Log in or Create an account to join the conversation.

SNOK1986
Platinum Member

30 Aug 2010 19:21 #49656 by SNOK1986

Replied by SNOK1986 on topic Leg training-inner quad emphasis

front squats / one legged leg presses.

No lets not deadlift as I need a double hip replacement haha

Please Log in or Create an account to join the conversation.

superbeast2
Elite Member

31 Aug 2010 11:54 #49687 by superbeast2

Replied by superbeast2 on topic Leg training-inner quad emphasis

leg extension heavy and slow

Please Log in or Create an account to join the conversation.

spike
Platinum Member

31 Aug 2010 12:01 #49689 by spike

Replied by spike on topic Leg training-inner quad emphasis

Yeah leg extension is the way to go... Put it on the heaviest possible, way more than you'd normally do, then rep til failure. Drop the weight each set and rep til failure again, do about 5 sets and your teardrop will know all about it

Um, but im scared of needles...

Please Log in or Create an account to join the conversation.

Fox
Topic Author
Elite Member

10 Sep 2010 07:30 #50248 by Fox

Replied by Fox on topic Leg training-inner quad emphasis

Thanks for the response guys. I am thinking i need to explain some.... I am talking higher up than the tear drop muscle, kinda like inner thigh. Reason.... was speaking casually to a Biokineticist the other day and she noticed that my feet have some what of a tendacy of pointing outward and said that this is caused by an imbalance in quad development, more outer than inner. Does this make sense ? Now i am trying to place more emphasis on the inner thigh to rectify this???

Please Log in or Create an account to join the conversation.

Mr_SA
Platinum Member

10 Sep 2010 08:31 #50254 by Mr_SA

Replied by Mr_SA on topic Leg training-inner quad emphasis

I am sure Spike can help you here....

Give it a shot, you're only TESTing it...

Please Log in or Create an account to join the conversation.

Empire
Expert

10 Sep 2010 09:09 #50261 by Empire

Replied by Empire on topic Leg training-inner quad emphasis

i find lunging super setted with leg extensions burn this area very very well... then super set leg press with hack squats, then super set hamstring curls with hyper extensions... each super set is counted as 1 set. do 1 set 20reps,1 set 15 reps,1 set 12 reps, then 3-4 sets 4-8 reps. then second super set exercise 4-6 sets of 8-10reps. then hamstring curls do 12 reps of each for 4-6sets. if u you can walk the next day then u are a machine,i did this on tuesday with Andrew Hudson(winner of the heavy weight devision at the sa's) my legs are so sore my cat cant even walk across my lap!

Please Log in or Create an account to join the conversation.

Fox
Topic Author
Elite Member

10 Sep 2010 09:45 #50263 by Fox

Replied by Fox on topic Leg training-inner quad emphasis

Sounds heavy, I like it...... gonna have to give it a go.

Please Log in or Create an account to join the conversation.

juiced169
Elite Member

10 Sep 2010 12:26 #50270 by juiced169

Replied by juiced169 on topic Leg training-inner quad emphasis

@dj so you trained with andrew hudson i take it your a durban boy then? You train at body guru or the VA by la lucia mall as that is where Andrew trains most of the time

Please Log in or Create an account to join the conversation.

spike
Platinum Member

10 Sep 2010 12:47 #50271 by spike

Replied by spike on topic Leg training-inner quad emphasis

Ok im afraid that makes no sense at all. There is no way your quad can be rotating your leg. The amount of imbalance to torsion the tibia is impossible. Secondly, the teardrop, or vastus medialis is the most medial aspect of the quad... The upper inner thigh consists of your adductor muscles. The only possibility in this region is the sartorius muscle, which i highly doubt. Do your knee caps face slightly laterally? If so this suggests external rotation at the hip. Quad imbalance affects the patella... Not rotation of the leg

Um, but im scared of needles...

Please Log in or Create an account to join the conversation.

Fox
Topic Author
Elite Member

10 Sep 2010 13:14 #50273 by Fox

Replied by Fox on topic Leg training-inner quad emphasis

Thanks spike, it did sound a little odd to me too. I agree with what you saying. I get adjusted about every 4 - 6 weeks and the right hip always needs a little work, but getting better.
Thanks for your input.

Please Log in or Create an account to join the conversation.

Empire
Expert

13 Sep 2010 06:11 #50364 by Empire

Replied by Empire on topic Leg training-inner quad emphasis

la lucia virgin,3 times a week,he is a good friend of mine.

Please Log in or Create an account to join the conversation.

juiced169
Elite Member

13 Sep 2010 06:49 #50371 by juiced169

Replied by juiced169 on topic Leg training-inner quad emphasis

Oh cool dj i used to train at la lucia nice gym i now go to the va in gateway. Finishing my cycle soon will be coming to you for a keto diet sweet bro

Please Log in or Create an account to join the conversation.

Mr_SA
Platinum Member

13 Sep 2010 06:58 #50375 by Mr_SA

Replied by Mr_SA on topic Leg training-inner quad emphasis

@Fox: Does your gyum have a "hack squat" machine??
I find this works for me... just point your toes slightly inward.

(File Removed)

Give it a shot, you're only TESTing it...

Please Log in or Create an account to join the conversation.

Fox
Topic Author
Elite Member

13 Sep 2010 11:22 #50400 by Fox

Replied by Fox on topic Leg training-inner quad emphasis

yip, got wanna these. You do these as well as squats of instead of?

Please Log in or Create an account to join the conversation.

Mr_SA
Platinum Member

13 Sep 2010 13:32 #50409 by Mr_SA

Replied by Mr_SA on topic Leg training-inner quad emphasis

As well as squats.

My Current Leg Workout:
Warm up with Leg Extensions and Hamstring Curls (2 Sets each)
Squat
SL Deadlift
Hack Squat (with toes pointed SLIGHTLY inwards)
Hamstring Curl
Leg Extension

Every second week i start my workout with walking lunges and then carry on from there.

Had my leg workout yesterday.... Dam sore today and going to be even more sore tomorrow....

Give it a shot, you're only TESTing it...

Please Log in or Create an account to join the conversation.

schrim06
Visitor

13 Sep 2010 15:13 #50412 by schrim06

Replied by schrim06 on topic Leg training-inner quad emphasis

DJ is right on his inner quad workout exercises i do a similar thing and i'v had great success after i'm finished working my legs i always can't walk properly afterwords.One hec of a killer of leg workout bud.

Please Log in or Create an account to join the conversation.

jackrabbit1
Expert

13 Sep 2010 17:52 #50427 by jackrabbit1

Replied by jackrabbit1 on topic Leg training-inner quad emphasis

I have no idea how you guys do LegExtensions after Hammies.

Please Log in or Create an account to join the conversation.

spike
Platinum Member

13 Sep 2010 20:45 #50444 by spike

Replied by spike on topic Leg training-inner quad emphasis

Fox just remember, i doubt there is an imbalance present there, the biokin you spoke to doesnt sound like she had a clue, so dont go trying to compensate because of her comments. If however you feel that your inner quad (vastus medialis)/teardrop is lacking then all the above mentioned exercises will help. If you are actually talking about your inner thigh higher up, then its not the quads we're dealing with but rather the adductors

Um, but im scared of needles...

Please Log in or Create an account to join the conversation.

Fox
Topic Author
Elite Member

15 Sep 2010 10:11 #50633 by Fox

Replied by Fox on topic Leg training-inner quad emphasis

Thanks for all the input on this. I think my quads are in proportion and will continue as i have been. Will start doing some hack-squats as well as i have never really done them.

Please Log in or Create an account to join the conversation.

schrim06
Visitor

15 Sep 2010 14:04 #50678 by schrim06

Replied by schrim06 on topic Leg training-inner quad emphasis

I just stretch after every set bud i find that the next day my hammies are not stiff and i can recover much faster when i do this.

Please Log in or Create an account to join the conversation.