Inner quads

Hi guys. I used to fat and have a family of people with moerse legs en calves!

Anyway my inner quads are lagging alot although my outer quads are looking good. What exercises isolate this muscle?

I was told to do step-ups and lunges for this? Is this correct

Just continue doing squats and leg press and they will catch up, I really don't see a point in isolating your low quad

The point is making it bigger?

Start your leg work out with 5-7 sets of leg extensions.

Also hit the abductor machines during your leg workout

gorilla wrote: The point is making it bigger?

What I mean is if you do Squat, Leg press and leg extensions as DJ mentioned you will be hitting the lower part of your quad plenty, well at least in my experience

If you don't foal roll already then its time consider doing it.

You can do DeFranco's Agile 8 which consists of the following:

1-Foam roll IT Band
2-Foam roll abductors
3-Glute/Piriformis Myofacial release w/ static stretch
4-Rollovers into V sits
5-Fire hydrant circles
6-Moutain climbers
7-Groiners
8-Static hip flex stretch





This isn't aimed specifically at helping build up the Vastus Medialis but it will aid in your performance during a leg workout and hopefully a better mind-muscle connection.

Then go on to perform leg extensions first in the workout as DJ has already suggested. Keep the rest periods brief to really get that "pump" but be careful with the load. Heavy leg extensions can put a lot of strain on the Medial Colateral Ligament which can put you out for a while.

At the end of the quad workout you could also put you back to a wall (or bosu ball), legs out and place a ball between your knees and squeeze as you squat. It looks and sounds like an exercise for old women but at the end of an intense workout and with the addition of a dumbbell in each hand, you might be beggin for mama.

Just a few suggestions. Take it or leave it.