The best exercise to work VMO

[Sampson]

Im a new member but from what I have read in the past this board has the most knowledgable people out there to make it the best place for me to ask a question.

How do you bring out the VMO aspect of the quads (tear drop) Ive been lifting seriously about 4 years and the sweep of my quads seems to have grown the most from all my efforts, on leg day I have always included squats, extensions and presses in one variation or another. Recently I have been starting off my leg work prexhausting the VMO doing the top 30 deg' on leg extension with my toes pointed outwards, then moving on to compound movements. Its been about 8 weeks and I can see some improvement but wanted to find some new tricks to add to the box.

I know genetics has everything to do with this sport, but advice and opinions would be appreciated.

 

[thebrick]

I like hack squats for that, pushing mainly with the front part of the feet.

 

[speedbacker]

Hack squats. 1 1/4 squats really hammer the vmo hard.

 

[Sampson]

Hack squats

What kind of foot position do you guys use on these?

 

[dragonfire101]

sissy squats with 1 1/4 reps or half reps after about 10 regular reps

 

[wakejump4me]

sissy squats with 1 1/4 reps or half reps after about 10 regular reps

^^ x 2

wake

 

[Sampson]

Thanks for the advice

Will try adding sissys and hacks into leg day, probably need to start locking out more at the top and maybe doing some static holds after last rep.

Nice one