Inner thigh & Tear drop exercises

[BOOMSHAKER]

Can you guys and gals give me some pointers or exercise on how to get these to get more defined and thicker? For some reason that outter portion of my quads grow like weeds, but I need to play catch up with the both other parts. Hamstrings and calves are not to bad. Thank you.

 

[7_Deadly_Sins]

That's just your genetic shape..you can't change it.
You can't contract just the tear drop or inner thigh.
Just keep adding mass to it, and it'll get bigger.

 

[clarkf]

Ive always had good quad sweep and terrible teardrop. Lunges worked very well or me to buid teardrop

 

[CHAPS]

Front squats and leg extensions with your toes pointed out, I've read before that the vastus medialis (tear drop) is recruited better when you go below and then right up until 90 degrees, so deep front squats. Also vastus lateralis is recruited better at 45 degrees, I'll see if i can find the article i read this in, it was by a well respected strength and conditioning coach.

 

[BOOMSHAKER]

Front squats and leg extensions with your toes pointed out, I've read before that the vastus medialis (tear drop) is recruited better when you go below and then right up until 90 degrees, so deep front squats. Also vastus lateralis is recruited better at 45 degrees, I'll see if i can find the article i read this in, it was by a well respected strength and conditioning coach.

Cool, thanks brother.

 

[mexbeast]

i have seen this question bfore but dint coment on it, i to think its got to be generics cause my uotter quads cent seem to grow very well but i have very big teardrops and for me walking longes and hacksquats blow them up with an inzane pump!

 

[Nate.184]

try doing deep squats but only go up half way. real slow on the negative. iv been doing this for a few week and im already seeing new growth

 

[mapanoy]

Running, walking and jogging are all best exercises for inner thighs

 

[bigphill]

wide stance leg press
widowmakers
leg ext,
hack squat to a 90 degree angle with light weight

in order to build a certain spot u will need to slow down your movements and isolate the muscle on its own at the beginning of your workout. the following movements will just add extra blood to the area.

 

[rollinonsumdubbs]

What works well for me is leg extension for the tear drop but really hold it on top for a few seconds with heavy weights. And for inner thigh, sumo squat but when you go up push you hip forward. Try it on the smith first.

 

[PitbullTank]

things with feet closer together boom...like leg press...idk who said wide stance for teardrop but i find direct OPPOSITE...put your feet at the bottom of the press plate and keep them closer together than normal, your knees will hit your chest instead of knees going to armpits or wider like usual......just like if you wanted to hit hams on press/hack/squat by moving feet wider and higher on press plates, just the opposite....... just move the feet closer together and lower.....i usually angle my feet outwards but on these u keep them kinda parrallel and only few inches apart... try some front squats keeping the feet pretty close...i did these front squats for the 1st time ever last week and the tore my teardrops tha fuck up!

 

[BOOMSHAKER]

Cool, thanks again everyone.

 

[cm]

sissy squats on the hack squat machine. have not found anything better

unless you super set it with close feet partials on the leg press, or leg ext

 

[saps]

Inner thigh is usually targeted with wide stance stuff and outer sweep with narrow feet. Keeping the knees bent and having constant tension also targets the teardrop. So the bottom half of a squat, sissy, front even leg press.
Also an exercise I never see anyone do is heel squats. Kinda a front/sissy hybrid. You kneel down on your heels [so calves completely flat against the ground] and just squat. Leaning back puts more emphasis on the tear drop. Since the knee is always bent its constant tension on the lower quads

 

[mffdvr]

JOHN MEADOWS TEARDROP BUSTERS

Teardrop Busters - YouTube

 

[cm]

yep, ther you go ^^^^^

 

[tomrock]

cool

 

[Gaintrain]

Teardrop Busters - YouTube

thats a great example! good find

 

[davd217]

Front squats, lunges, leg extensions help with my teardrop problems. Now i just need a cure for the calves. Leg press with legs straight and closer together kills the lower tear drop as well

 

[llrogers171]

Teardrop Ext---Meadows

mountaindog1's Channel - YouTube