Developing the outer part of the quad above the knee

[Sim882]

Hi I'm wondering what is the best exercise to develop the front part of the quads, right above the knee.

My leg routine has consisted of ATG back squats, ATG front squats, lunges, and occasionally if I'm bored plyometric exercises (box jumps, weighted jump squats) or overhead squats.

Relative to my upper body, I have quite large legs, and have good leg definition (i.e., clearly separate quad/hams, lines on both sides of the quads and in the middle) except I appear to have no muscle whatsover above the knee. Also I have strange quads in that just above the knee, I have decent muscles on the inside of the leg, but not the outer part of the quad, which aesthetially is where its more attractive to have bulk (my physio has even commented that the disproportionately here is quite strange).

So what are the best exercises to develop the outer quad just above the knee? I'd be pretty happy with my lower body if I could fix this

Are any of the following decent for that - Sissy Squats, Hack Squats, Extensions, or is there any way I can change a more interesting exercise (squats/lunges) to get this effect.

 

[disturbed311]

Yea bro i'd say try some extensions since your already doing squats, etc... When I do them I do a warmup set, then 3-4 sets of your working weight. When using the working weight, I always pause at the top and hold it for 4-5 seconds, really squeeze, and then SLOWLY go back down... This always seems to burn that area.. Give it a try and see what ya think... Good luck

 

[cmarcell]

Yeah I do high rep leg extensions for warmups to my heavy squats. 2-3 sets, 15 reps.

 

[sessa]

When you do your squats widen your stance a bit. Also try adding some sumo's in there as well.

 

[EZ_E]

Anyone have an opinion on leg ext. with toes pointed in and/or out?

 

[SouthernLord]

How wide is your stance? I don't have this problem so I really don't know what to say. Maybe bring your stance in and squat to parallel or slightly above. I know half squats are heresy, but doing these with a close stance might help. Keep us posted.

 

[Sim882]

So Sissy squats are useless? I will try the other suggestiosn. The problem annoys me as I think the outer quad muscle above the knee is the most important one from a pure aesthetic purpose

 

[SouthernLord]

So Sissy squats are useless? I will try the other suggestiosn. The problem annoys me as I think the outer quad muscle above the knee is the most important one from a pure aesthetic purpose

Can I ask how much you are currently squating and front squating? What kind of rep range are you training these in? What about frequency? Ever since I have incorporated a high rep (20-30) set at the end of my quad workout and fascia stretching my quads have really filled in. My main three quad exercises are squat, front squat, and hack squat machine. I am only doing each exercise once on my leg day and I train legs twice every 8 days. Training like this amongst other things have really changed the look of my quads in last 4 months.

 

[SouthernLord]

Check this sissy squat vid out. These are really tough.

 

[Sim882]

Can I ask how much you are currently squating and front squating? What kind of rep range are you training these in? What about frequency? Ever since I have incorporated a high rep (20-30) set at the end of my quad workout and fascia stretching my quads have really filled in. My main three quad exercises are squat, front squat, and hack squat machine. I am only doing each exercise once on my leg day and I train legs twice every 8 days. Training like this amongst other things have really changed the look of my quads in last 4 months.

You would consider me overtraining then.

Squats are not weight wise my best lifts - 5X110 ATG (same as my bench PR lol), 95X10; and 85x5 for Front squats.

I do these twice a week, and also do lunges (rear, front, static) and sometimes plymetrics in my leg routine.

I figure the lack of progression on the lift is because of too much cardio, which will be reduced pretty soon as I think this is my last year of comp sport (tennis, squash)

 

[enigma4dub]

You would consider me overtraining then.

Squats are not weight wise my best lifts - 5X110 ATG (same as my bench PR lol), 95X10; and 85x5 for Front squats.

I do these twice a week, and also do lunges (rear, front, static) and sometimes plymetrics in my leg routine.

I figure the lack of progression on the lift is because of too much cardio, which will be reduced pretty soon as I think this is my last year of comp sport (tennis, squash)

you dont squat heavy enough to worry about isolating anything in your quad. more frequency and weight with the squats is what you need.

 

[SaiBoT]

you dont squat heavy enough to worry about isolating anything in your quad. more frequency and weight with the squats is what you need.

you have a point there. Without going heavy on the squats the guy will never know if he can develop is quads. I mean first a solid strength and mass base, then some polishment exercises. That would be it.

 

[MichaelScott]

i do squats and leg presses with toes angled in 45 degrees, feel stress on them that way

 

[Sim882]

you dont squat heavy enough to worry about isolating anything in your quad. more frequency and weight with the squats is what you need.

OK - I will try to increase weights (those were kilos not pounds I assume you realise, so its 1.5 times bodyweight. For some reason I thought that's when you could start looking at other exercises)

I think if anything i squat too much, and its probably running that has retarded my squat progress, so I will just try to do less than that (this is my last year of comp tennis, so can do that)

 

[SaiBoT]

OK - I will try to increase weights (those were kilos not pounds I assume you realise, so its 1.5 times bodyweight. For some reason I thought that's when you could start looking at other exercises)

I think if anything i squat too much, and its probably running that has retarded my squat progress, so I will just try to do less than that (this is my last year of comp tennis, so can do that)

Heavy cardio frequently definitily not good for building muscle and strength.
in kg thats a good weight. For building outer quad sweep and the" knee area"
I would recommend Sissy squats, hack squats and one i think its called frog squats, on wich you place the bar btween legs and you grab it w one hand in front of the body and the other one behind w a wide stance and feet pointing outward like 45 degrees, alternate hands on each set. And keep the regular squat in the routine, those are king.

 

[Sim882]

Heavy cardio frequently definitily not good for building muscle and strength.
in kg thats a good weight. For building outer quad sweep and the" knee area"
I would recommend Sissy squats, hack squats and one i think its called frog squats, on wich you place the bar btween legs and you grab it w one hand in front of the body and the other one behind w a wide stance and feet pointing outward like 45 degrees, alternate hands on each set. And keep the regular squat in the routine, those are king.

Thanks - will try the frog squats. I'll keep squatting as the first thing I do though. I'm curious to see how less running, tennis will improve my leg development

 

[SaiBoT]

Oh it will... Your welcome

 

[hardrock]

Check this sissy squat vid out. These are really tough.

Looks like fuckin Titus, fuckin murderer.

Anyway, you ever finish off squats with widow makers? 20 reps to absolute failure of the heaviest weight you can use. Fast and explosive. Has done wonders for my outer sweep.

 

[ghettostudmuffin]

Bulgarian split squats hit that part of the thigh very well and also are a fantastic glute developer.

Humbling exercise the first few workouts as well.

 

[Sim882]

Oh it will... Your welcome

Cant find a google of frog squats? do U have one?

Cheers

 

[SaiBoT]

Cant find a google of frog squats? do U have one?

Cheers

i will do a search and let you know

 

[SaiBoT]

I can't find it neither but the idea is to do it like a sumo deadlift but instead of the two hands on front of the body, you have to place one hand in the front and the other behind the back placing emphasis on the leg side that corresponds to the front hand. The hand placement doesn't allow you to loose the upright torso p. Make sure u switch hands set after set.

 

[thebadguy54]

please tell me those are in kilos?

 

[Tatyana]

LOL, yes in kilos.

Nearly every other place in the world uses kilos.

We have a few American machines in our gym that are in pounds, it does get a bit confusing at times.

Simm, have you tried high reps?

Funny enough, my quads have really been coming out with cycling and things like high volume training, so widow makers, German 10 x 10.

I think they are mostly slow twitch, which is great for things like distance running, rubbish for hypertrophy, but they will respond better to high reps.

 

[nzrodney]

Its not so much what exercise or weight/reps that you are doing, its all about leg stance. Widen you foot stance on all of your leg lifts. As mentioned, sumo till you drop. You may not be able to load up as much till you get your form right. So the wider your feet are apart, the more you hit the Vastus medialis, sartorius & abductors. The reverse of this & to hit the outside sweep is to keep your feet closer together. Try hack squats with your feet together & feel the lateralis burn.

 

[Sim882]

Its not so much what exercise or weight/reps that you are doing, its all about leg stance. Widen you foot stance on all of your leg lifts. As mentioned, sumo till you drop. You may not be able to load up as much till you get your form right. So the wider your feet are apart, the more you hit the Vastus medialis, sartorius & abductors. The reverse of this & to hit the outside sweep is to keep your feet closer together. Try hack squats with your feet together & feel the lateralis burn.

For some reason I thought wide stance meant inner thighs (i.e., the less aesthetic part) close stance meant outer thighs (tear drop and ham/quad divide)

 

[nzrodney]

For some reason I thought wide stance meant inner thighs (i.e., the less aesthetic part) close stance meant outer thighs (tear drop and ham/quad divide)

Yes thats what I was trying to convey. Sorry Bro have reread your original question & I see your inner thigh is built up ok. So then maybe you would want to be working on the outer quad the vastus lateralis. Then its keeping the stance tighter as you know. Now if it is the rectus femoris or the tearduct that is lagging, then join the club. This muscle is harder to build. One Legged Smith Split Squats with the leg on a bench behind you hits it ok. So do walking lunges. But most squats & press recruit the muscle to an extent. Finish off with extensions, one legs are good then superset into both legs with a partner assisting the top part of the lift so you can crunch & hold the rectus at the top of the movement.