Outer Quad Exercise for a Complete Leg Development

Leg Exercises for Men

Quads muscle as the name goes is a group of four muscles. In this post we are going to focus on the outer quad and specific outer quad exercises for a complete quad muscle development

What are outer quad muscles?

The quad muscle group comprises four muscles. Vastus Lateralis, Vastus Medialis, Rectus femoris, Vastus Intermedius.

Vastus lateralis is also known as the outer quad muscle. It gives that outer sweep to the quad muscle, making your quads look 3 dimensional.

How to target outer quads

To build strong outer quads, you have to keep in mind a few things.

  1. Try a feet elevated grip. You can use a plate and place your feet, while performing the squats. The feet elevated position, isolates the quads muscle and reduce the involvement of glutes and hamstring
  2. Try a narrow grip. Narrow grip isolates the outer quads or the quads sweep. You will get a better pump.
  3. Try Isolation exercises like Knee extension or Sissy squats. These exercises focus on knee extension and reduce the hip movement. Thus you get maximum tension in your quads.

Benefits of training outer quad

Most people train squats and leg press for quads. While these exercises are good for overall muscle mass, they can develop muscle imbalances.

With proper outer quad workouts, you can have a complete quad development. It will also help you with improved hip stability and mobility.

7 Best outer quad exercises 

  1. Leg extension
  2. Hack Squat
  3. Barbell Front Squat
  4. Lateral Lunges
  5. Leg Press With Toes Out
  6. Outer Thigh Machine
  7. Single Leg Press

Outer quad exercises at home

If you are working out at home and don’t have access to machines or a barbell. You can try these outer quad exercises for muscle growth

  1. Side Lunges or Dumbbell Side Lunges
  2. Side Leg Raises
  3. Single Leg Dumbbell Squat
  4. Dumbbell Goblet Squat

How to target outer quads on leg extension

Leg extension is one of the best exercises for outer quads. To get the max out of leg extension you should do minor adjustments 

  1. Rotate your legs inward. This will help in switching up the outer quads
  2. Keep a narrow grip. Narrow grip focuses more on the outer quads.

What to do when outer quads not growing?

Growing your quad muscles takes time. If your outer quads are not growing then you need to check these points

  1. Check your grip : Try narrow grip for outer quads
  2. Feet Elevated: Keep your feet slightly elevated. You can use plates for this.
  3. Shin angle: When doing lunges or squats, try to keep your feet forward. This will put more emphasis on quads
  4. Training Frequency : If your outer quads are not growing, train your outer quads muscle at least two times a week.
  5. Training Priority: Train your outer quads muscle first during a quads workout. Refer to the outer quad exercises I have shared above.

Outer quad exercises Summary

Having a well developed quad muscle needs more than squats and leg presses. Incorporating specific techniques and exercises for outer quad muscle will help you get complete leg development. It will also help you will mobility and stability of your hips and improve your jumping, lifting movements

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