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.
  
  

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  Nov 30, 2010 7:38 AM GMT

  Your inner thighs?
  
  
  Yeah... they show everything.

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• scothman
  
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  Nov 30, 2010 7:41 AM GMT

  A1EX saidYour inner thighs?
  
  
  Yeah... they show everything.

  
  
  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?
  
  Yeah I know the feeling... I usually cover up with my face towel.

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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...

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