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Vastus Lateralis

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  • 10-07-2020 8:02pm
    #1
    PCeeeee
    Registered Users Posts: 1,465 ✭✭✭


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


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    #2
    Alf Veedersane
    Registered Users Posts: 24,556 ✭✭✭✭Alf Veedersane


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


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    #3
    PCeeeee
    Registered Users Posts: 1,465 ✭✭✭PCeeeee


    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


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    #4
    Alf Veedersane
    Registered Users Posts: 24,556 ✭✭✭✭Alf Veedersane


    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


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    #5
    PCeeeee
    Registered Users Posts: 1,465 ✭✭✭PCeeeee


    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


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    #6
    calfmuscle
    Registered Users Posts: 746 ✭✭✭calfmuscle


    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


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    #7
    Mellor
    Registered Users Posts: 39,062 ✭✭✭✭Mellor


    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.


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