Area Specific Exercises for Inner/Upper Quad

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    Nov 30, 2010 3:18 AM GMT
    Area Specific Exercises for Inner/Upper Quad

    Hey. I'm a hard gainer and have a few genetic limitations that, for aesthetic reasons, I work at overcoming; genetically I have muscle mass that responds more quickly in some areas while either lack basic mass it other areas or respond more slowly. One of these areas is my inner/upper quad. I naturally have an outer sweep to my quad and can push this area pretty hard, but my inner leg looks undeveloped/underdeveloped. Not sexy.

    Anyone have any coaching for growing the inner and upper quad to get those tree trunks growing?

    Thanks in advance,
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    Nov 30, 2010 7:10 AM GMT
    You need to run.
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    Nov 30, 2010 7:32 AM GMT
    Any form of squat, esp the hack squat will work those quad areas.

    GLPH11001.jpg
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    Nov 30, 2010 7:38 AM GMT
    Your inner thighs?
    widget-graphic-hipAbductor-lg.png

    Yeah... they show everything. icon_redface.gif
  • scothman

    Posts: 153

    Nov 30, 2010 7:41 AM GMT
    A1EX saidYour inner thighs?
    widget-graphic-hipAbductor-lg.png

    Yeah... they show everything. icon_redface.gif


    Ok, when I was using this machine, I totally thought I was at the gynecologist. lol
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    Nov 30, 2010 7:43 AM GMT
    scothman said
    Ok, when I was using this machine, I totally thought I was at the gynecologist. lol

    You've been to a gynecologist before? icon_eek.gif

    Yeah I know the feeling... I usually cover up with my face towel. icon_lol.gif
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    Nov 30, 2010 7:54 AM GMT
    DorianGray saidArea Specific Exercises for Inner/Upper Quad

    Hey. I'm a hard gainer and have a few genetic limitations that, for aesthetic reasons, I work at overcoming; genetically I have muscle mass that responds more quickly in some areas while either lack basic mass it other areas or respond more slowly. One of these areas is my inner/upper quad. I naturally have an outer sweep to my quad and can push this area pretty hard, but my inner leg looks undeveloped/underdeveloped. Not sexy.

    Anyone have any coaching for growing the inner and upper quad to get those tree trunks growing?

    Thanks in advance,


    Hey...

    So there are actually 4 muscles that make up your quads: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. Assuming you are talking about your quad and not the medial part (part closest to the midline of your body...closest to your junk) of the thigh, you are worried about the "vastus medialis" muscle.

    As part of the quadriceps the "vastus medialis" muscle works to extend your leg. So basically you want to do any exercise that emphasizes leg extension against increased weight.

    You can do:
    1. Front Squats (emphasizes quads more than glutes)
    2. Leg Press

    If you are talking about the muscles on the inner aspect of your thigh (i.e. not your quads) then you want to focus on exercises emphasizing thigh adduction (i.e. moving thigh back towards the midline of your body) and leg flexion (opp direction of leg extension).

    Best of luck!
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    Nov 30, 2010 3:43 PM GMT
    orthojock said
    DorianGray saidArea Specific Exercises for Inner/Upper Quad

    Hey. I'm a hard gainer and have a few genetic limitations that, for aesthetic reasons, I work at overcoming; genetically I have muscle mass that responds more quickly in some areas while either lack basic mass it other areas or respond more slowly. One of these areas is my inner/upper quad. I naturally have an outer sweep to my quad and can push this area pretty hard, but my inner leg looks undeveloped/underdeveloped. Not sexy.

    Anyone have any coaching for growing the inner and upper quad to get those tree trunks growing?

    Thanks in advance,


    Hey...

    So there are actually 4 muscles that make up your quads: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. Assuming you are talking about your quad and not the medial part (part closest to the midline of your body...closest to your junk) of the thigh, you are worried about the "vastus medialis" muscle.

    As part of the quadriceps the "vastus medialis" muscle works to extend your leg. So basically you want to do any exercise that emphasizes leg extension against increased weight.

    If you are talking about the muscles on the inner aspect of your thigh (i.e. not your quads) then you want to focus on exercises emphasizing thigh adduction (i.e. moving thigh back towards the midline of your body) and leg flexion (opp direction of leg extension).

    Best of luck!


    Very helpful. Actually, yes, I am looking to augment those muscles closest to the midline (part closest to my junk)-- or at least increase the surrounging muscle group(s) to a large enough size so as so create the appearance of muscular size in that area. My vastus medialis responds quite quickly and pops easily. (all those years cycling?) It's everything above and inside of the vastus medialis, that I'm hoping to change.

    I guess (and feel free to correct me, as you know more than I) that I am referring to the sartorius, pectineus, adductor longus, and gracilis. I *think* it's possible to grow these muscles specifically...