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tear drop and inner quad workout

hmm i know you can hit it more by changing your foot placement or angle in squats, leg presses and leg curls, but i'm drawing a blank on details.
 
Front squats with heals elevated
Terminal Knee Extensions with a Band

You could also elevate your heels and do high bar back squats, or even pre-fatigue yourself with knee extensions before squatting. The first to seem to be the most effective that I ever used, and the TKE's will help if you have knee pain if you do them enough.
 
Pmiller hit it! - Elevated Front squats are the way to go. Also, any past-parallel quad dominant movement will have a larger recruitment of the vastus medialis (it's not called a "tear drop"). So, that means ATG squats, knees-to-nipples leg presses, ATG hack squats etc.
 
alright well I hit ATG with my toes raised and it killed the inside of my quads today. really had to drop the weight going ATG, but i can't do it too often because of my knees
 
I have the exact opposite problem, it is the outside of my quad that is deficient. I am going to have to experiment with foot placement on my movements.
 
Dadof2 said:
I have the exact opposite problem, it is the outside of my quad that is deficient. I am going to have to experiment with foot placement on my movements.
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Me too, man - practically all my squats are ATG or front squats; so my medialis is actually much better than my lateral quads. I've found platform deads and hack squats help with the laterals, though, as well as parallel squats.


Texas: good for you for going ATG, it's a humbling experience at first.
 
ATG on the hack squat, as well very heavy leg extensions, messed my knees up real bad. It is only recently that I can walk without my knees hurting. I can't sit for long though, they start to burn. I might look into those TKE's to se how they help my knees.
 
ABNRanger said:
ATG on the hack squat, as well very heavy leg extensions, messed my knees up real bad. It is only recently that I can walk without my knees hurting. I can't sit for long though, they start to burn. I might look into those TKE's to se how they help my knees.
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I try to avoid some machines for that exact reason - the hack squat machine in particular seems to kill people's knees. I prefer BB hack squats, with heels elevated.
 
Resolve said:
Me too, man - practically all my squats are ATG or front squats; so my medialis is actually much better than my lateral quads. I've found platform deads and hack squats help with the laterals, though, as well as parallel squats.


Texas: good for you for going ATG, it's a humbling experience at first.
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so humbling....

Its a good feeling tough when you think someone slit your inner quad in half.
 
Resolve said:
I try to avoid some machines for that exact reason - the hack squat machine in particular seems to kill people's knees. I prefer BB hack squats, with heels elevated.
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How does that work? Is it like a regular squat, except your heels are elevated on a plank or some sort?
 
Any excersire for the tear drop that doesnt hurt the knees? My knees suck from wrestling and jiu-jitsu. i should probably search.
 
I think they all hurt your knees at some point, you just have to make sure and be careful. I have been wondering if me wearing knee supports will help. There are the ones that have that metal hinge on the side, can that help or hinder? I know about knee wraps...hate those.
 
I just picture those metal things digging into my legs when I'm squatting if I used knee braces. Still, I don't have knee problems, so I don't really know. It might decrease your legs' own capacity for stabilization over time, but if prevented pain, it could be a fair trade-off.
 
Lost 5/8" off my waist in a month as well as about a 5mm decrease in fat directly over my abs. I lost no weight - started at 244, ended at 244, so it was all recomping. Calories were maintenance level, for the most part. I was very pleased and surprised.
 
Kool, I am doing the same thing, except I am running the six pack stack from usplabs. If you don't mind me asking, what kind of cardio did you do, and how often? It has been so long since I did cardio; I am doing spin twice a week. Well starting this week will be twice, been doing it once so far.
 
the knee brace with the metal brackets do have the tendancy to weaken the stability. I asked my physician if he would suggest one when i had my physical the other day and he advised against it. I believe they are primarily for torn tendons and ligaments. I did legs today and did 3 warm up sets for 20 - 30 reps on the leg extension and that seemed to help actually, i had no pain while squating or lunging. fyi
 
How bad are your knees? Let me paint a picture of my knee situation, maybe you can shed some light if we have the same issue. Can't sit too long, knee cap is tender to the touch (upper edge of knee cap). Hurts to do simple body squats. After using Essentials for a while it helped a little, but most of my relief comes from using Super Cissus RX. Two weeks ago, it was hell walking, especially down steps. Now I can at least walk without pain, or do body squats with very tolerable pain. What is your knee situation likem and what did the doctor say?
 
I have the pain right under the knee cap on the top portion where the tendon and quad meet. I have a symptom called Quadricep tendonitis. The best thing to do from what i was told is

1. lay off for about 3-4 weeks (that includes running, and lifting, but not swimming!)

1.5 An exercise that my physician mentioned to build strength in the knee is to stand on one foot and lower yourself (kinda like doing a squat) but only lower yourself a few inches. Anything past a few inches will most certainly put too much pressure on the tendon.

2. When starting your routine again, do 2 warm up sets of 20- 30 reps. then one more set of 10 using light weight.

3. Dont go too heavy, the best way to get back into to the game is moderate weight for high reps. (ex. .. my leg presses now consist of 5 sets of 15 - 20 with 270 lbs. if i go over 270 lbs. i can start to feel pressure right below the knee cap when pushing)

4. Ice for 15- 20 minutes after every leg workout.


I work for a company that has me walking and lifting heavy boxes and product after school, and i wore a knee brace today to work, I felt fine all day, just thought id mention.
 
Oh, dont forget to stretch the quad and elevate the affected leg(s) every night for about 30 minutes, if possible ice while elevated. I too have pain when going down stairs, and yes if i rub the area between the cap and quad it is sore, so it sounds like you have the same issue/ problem as i do. I only have it in my left knee, but when i run, atcually sprint my right knee gets sore as well.
 
ABNRanger said:
Let me paint a picture of my knee situation, maybe you can shed some light if we have the same issue. Can't sit too long, knee cap is tender to the touch (upper edge of knee cap).
Same damn problem, lay off the weights and running if you can, im not sure if your spin class hurts you but if you have resistance i am sure it hurts your knee just as mine did when I went riding at the lake a while back. Best of luck.
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Resolve said:
Lost 5/8" off my waist in a month as well as about a 5mm decrease in fat directly over my abs. I lost no weight - started at 244, ended at 244, so it was all recomping. Calories were maintenance level, for the most part. I was very pleased and surprised.
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im using dcp and leviathan, would using napalm be beneficial, or would I fall under amdahls law of diminishing returns?
 
TexasLifter89 said:
it depends how lean you are already...
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not very lean. still got tons of fat and mass on my stomach. I need to hit my outer quads as well tho, i think they are way to small compared to inner. but i think its my form on squat that does that. I usually have my legs really close in and not too wide.
 
ABNRanger said:
Kool, I am doing the same thing, except I am running the six pack stack from usplabs. If you don't mind me asking, what kind of cardio did you do, and how often? It has been so long since I did cardio; I am doing spin twice a week. Well starting this week will be twice, been doing it once so far.
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I spent 15-20min on a treadmill 4days/wk, at 15 incline and 3mph (this was on lifting days). On recovery days I performed a GPP bodyweight circuit for 30min.
 
Kool. I have been looking into starting HIIT myself. As soon as I get an interval timer, I will get a routine together. Thanks for your input.
 
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