Vastus Lateralis

PCeeeee · 10-07-2020 08:02PM #1

I was wondering if anyone could help me with an isolation exercise to target this muscle?

Alf Veedersane · 10-07-2020 08:09PM

Leg extensions with toes pointed in (toes closer to each other then heels) and/or close stance leg press

PCeeeee · 10-07-2020 08:24PM

Alf Veedersane wrote: »

Leg extensions with toes pointed in (toes closer to each other then heels) and/or close stance leg press

Thanks Alf. Toes in.

Don't have access to machines but im assuming a squat or pistol with toes in would be similar?

It's only on one leg if that makes any difference

Alf Veedersane · 10-07-2020 09:07PM

PCeeeee wrote: »

Thanks Alf. Toes in.

Don't have access to machines but im assuming a squat or pistol with toes in would be similar?

It's only on one leg if that makes any difference

Do things like close stance goblet/front squats and lunges if you have access to weights

PCeeeee · 10-07-2020 09:13PM

Alf Veedersane wrote: »

Do things like close stance goblet/front squats and lunges if you have access to weights

Yup have plenty free weights. Thank you will give them a go

calfmuscle · 10-07-2020 10:11PM

Good advice above! if you want a lower level version then a simple seated straight leg raise, roughly 6 inches off bed with toes out for easiest level progressing to toes in for more resistance (longer lever).

Best of luck

Mellor · 13-07-2020 09:19AM

PCeeeee wrote: »

but im assuming a squat or pistol with toes in would be similar?

Don't do that!!

Toes in was was leg extension. Squats/LegPress are close stance.

Toes in is fine for extensions fine as the knee isn't loaded. It transfers tension from VM to VL.
Toes in on a pistol is going to misalign toes-knee-femur. As as the knee is loaded, shearing through the knee could easily tear a meniscus.

Vastus Lateralis

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