Best exercises to bring up the tear drop (vastus medialis)

[Gunsmith]

What are your favorite moments to target the tear drop in the quad

 

[maldorf]

I always felt the burn concentrate on that muscle when I did leg extensions and turned my feet inward at the top of the extension. Holding the weight at full extension for about 3 seconds or so.

Can't say for sure that just because the vastus medialis burns a lot doing that makes it grow, but my guess is it helps.

 

[Bobik]

Hack squat narrow stance

 

[b-boy]

Leg extensions with the seat all the way forward and your but raised off the seat. This has you doing leg extensions with your legs pointed downward toward the floor and hammers your tear drop...THANKS @mountaindog1

 

[maldorf]

Leg extensions with the seat all the way forward and your but raised off the seat. This has you doing leg extensions with your legs pointed downward toward the floor and hammers your tear drop...THANKS @mountaindog1

That's a trick I used as well, forgot about it. I discovered that messing around at the gym.. Doing that with what I said above causes a lot of stimulation/burning in that muscle. I think it's good to experiment in the gym as long as you're being safe and don't injure yourself.

 

[ufcguy]

What about quad sweep. Mine sucks it will not grow lol

 

[USMuscle9403]

Leg extensions with the seat all the way forward and your but raised off the seat. This has you doing leg extensions with your legs pointed downward toward the floor and hammers your tear drop...THANKS @mountaindog1

Yep, this

 

[Dugbet]

Leg extensions with the seat all the way forward and your but raised off the seat. This has you doing leg extensions with your legs pointed downward toward the floor and hammers your tear drop...THANKS @mountaindog1

Could you share any video image?

 

[Muay Thai]

any squat or LP sissy stance, watch your toes make sure they are high enough stance on platform so your knees dont buckle , i ionly do partial ranges somtimes for these, mine are over developed compared to rest of my leg

 

[Lilleo187]

Any tips for outer sweep? My tear drop only grows.

 

[Gunsmith]

Any tips for outer sweep? My tear drop only grows.

 

[brutus69]

u cant target the vmo. u just cant.

Two Myths That Will Not Go Away When It Comes to Rehabbing an Athlete’s Knee

In a recent conversation with a group of physical therapists, athletic trainers, and strength and conditioning coaches, the subject matter progressed to an MVP NFL quarterback who had recently laterally dislocated his patella during a game day competition. When the discussion evolved to the...

simplifaster.com

 

[USMuscle9403]

u cant target the vmo. u just cant.

Two Myths That Will Not Go Away When It Comes to Rehabbing an Athlete’s Knee

In a recent conversation with a group of physical therapists, athletic trainers, and strength and conditioning coaches, the subject matter progressed to an MVP NFL quarterback who had recently laterally dislocated his patella during a game day competition. When the discussion evolved to the...

simplifaster.com

You're more advanced than me, and the idea that has always been "a muscle contracts or it doesn't" still holds water to a degree, in my opinion, but I think there's a difference between 'targeting' and emphasizing a general area. No, you can't isolate the vm, but I feel that certain positions, like the one @b-boy mentioned, can indeed help to bring up that area. Controversial, I know, but give that technique a shot and tell me where you're sore in the morning...

 

[alfresco]

Leg extensions with the seat all the way forward and your but raised off the seat. This has you doing leg extensions with your legs pointed downward toward the floor and hammers your tear drop...THANKS @mountaindog1

Just curious here. Not judging.

Has anybody here tried doing leg extensions with the seat all the way back?

Better(?) yet . . .

I once owned a leg extension machines that had no back rest (combo leg
ext. and leg curl, a all in one deal) and when I laid down flat on my back
and did them that way, I seem have gotten results. Totally different feel
and a superior 'burn' for what is worth.

 

[maldorf]

Just curious here. Not judging.

Has anybody here tried doing leg extensions with the seat all the way back?

Better(?) yet . . .

I once owned a leg extension machines that had no back rest (combo leg
ext. and leg curl, a all in one deal) and when I laid down flat on my back
and did them that way, I seem have gotten results. Totally different feel
and a superior 'burn' for what is worth.

I agree about position. Im lifting at home and my home bench is an incline bench that I have a leg extension/leg curl attachment for. I can put up the incline for some support, high or low. I usually set it on the lowest setting and lean way back. Im able to use more weight and it feels like it hits all of the quad muscles better that way. If wanting to concentrate right around the patella, then being far forward is better. It at least feels like you can control which muscles are being hit hardest. I have no proof, but it burns more in certain muscles depending on how you sit.

 

[alfresco]

I agree about position. Im lifting at home and my home bench is an incline bench that I have a leg extension/leg curl attachment for. I can put up the incline for some support, high or low. I usually set it on the lowest setting and lean way back. Im able to use more weight and it feels like it hits all of the quad muscles better that way. If wanting to concentrate right around the patella, then being far forward is better. It at least feels like you can control which muscles are being hit hardest. I have no proof, but it burns more in certain muscles depending on how you sit.

And regardless of what anybody says of think keg extensions are incapable
of making you sore. Fortunately or unfortunately, this is impossible for most
people to comprehend.

This is not open for debate with me.

Say what you want, believe what you want.

I have said this before here many times and it was less than a meaningful,
positive, experience.

But . . . . if there ever was time to time to prove or disprove this, now is the
time (think Covid). With gyms closed and people training (or not training) on
a minimum of equipment and then having a leg extension machine being
available after a long absence, do not make the mistake of doing any leg
exercises for many months prior to this exercise. Then on the day of the this,
and only this exercise, do as many many sets as you like in any fashion you
like but do nothing else for your legs . . . and you will not be sore the nest day.

I am unaware of any other exercise where this is true. I do not have an explanation
for this and I seriously doubt anybody else does. And I have read a ton of literature
of this subject with nary an answer.

It's just one of those things.

I love bringing this up because nobody believes this but then again nobody that
I am aware has tried this as best as I have tried to explain it.

 

[juggy38]

u cant target the vmo. u just cant.

Two Myths That Will Not Go Away When It Comes to Rehabbing an Athlete’s Knee

In a recent conversation with a group of physical therapists, athletic trainers, and strength and conditioning coaches, the subject matter progressed to an MVP NFL quarterback who had recently laterally dislocated his patella during a game day competition. When the discussion evolved to the...

simplifaster.com

ehh...there’s been a few studies showing regional hypertrophy (Distal/proximal) can be influenced by even how you load an exercise (concentric/eccentric). And then there’s resistance curves of certain exercises bla bla

500lb low bar squatters in chucks has thick thighs and ghetto booty while a high bar squatter will more meat around the knee

 

[Rosconow]

And regardless of what anybody says of think keg extensions are incapable
of making you sore. Fortunately or unfortunately, this is impossible for most
people to comprehend.

This is not open for debate with me.

Say what you want, believe what you want.

I have said this before here many times and it was less than a meaningful,
positive, experience.

But . . . . if there ever was time to time to prove or disprove this, now is the
time (think Covid). With gyms closed and people training (or not training) on
a minimum of equipment and then having a leg extension machine being
available after a long absence, do not make the mistake of doing any leg
exercises for many months prior to this exercise. Then on the day of the this,
and only this exercise, do as many many sets as you like in any fashion you
like but do nothing else for your legs . . . and you will not be sore the nest day.

I am unaware of any other exercise where this is true. I do not have an explanation
for this and I seriously doubt anybody else does. And I have read a ton of literature
of this subject with nary an answer.

It's just one of those things.

I love bringing this up because nobody believes this but then again nobody that
I am aware has tried this as best as I have tried to explain it.

B.S. to me.

I will routinely do a leg day of just leg extensions and leg curls, no squats or presses. A shitload of reps pyramiding up then down. I get wicked pumps and sore for days after..... sorry about your luck.

 

[maldorf]

Leg extensions make my legs sore, even more now that I dont train hard. Did them a few months ago and could barely walk for a day. Legs were untrained for awhile before that.

 

[rAJJIN]

Extensions for me I’ll get hella burn
During- immediately after.
But not the deep soreness like from squats.