Whats the best way to hit my vastis medialis aka inner quad?

[Get_Swole]

Hey guys Im pretty frustrated about it and have been for years. No matter what i do my inner quad is stubbern as shit. Ive tried toes in toes out, hack squats, front squats, etc. my legs always get bigger but my inner quad does this at a snails pace. It grows a tiny bit but not even enough to keep up. My quads are almost 27 inches at the thicker part of my leg but down near my knee and towards the lower portion it just drops off.

what exercises do some of you do if youve had this problem? or what might help? IGF isnt an option right now maybe later on this year.

 

[jtunderdog]

Igf and try leg extension with 5 second strong contractions. You are gonna laugh at this but try it. Do wall squats. Stay at 90 degrees as long as you can for three reps. I assure you your inner quad will start shaking.

 

[tilla52]

When you do leg extensions on the way up turn both big toes in towards each other.

 

[nuknuk]

When you do leg extensions on the way up turn both big toes in towards each other.

Also try sumo squats.

 

[Chris-Winfield]

One thing I used to do for ankle conditioning for basketball and of course legs.

and after you get your legs to be able to be able to withstand it or if you fight through the burn. You will feel it in your inner legs.

I did those 90 degree wallsits like JT said , BUT. I would go down start with a normal straight forward toe stance , fit a little bit wider than normal so you can have ankle room when you start rotating.

but so while 90 degrees lift up on the heels of your feet , and stay elevated the whole time against the wall , rotate feet inwards then back to outwards , inwards , outwards for the whole time your against the wall on the wallsit.

It was just something I started doing to change up from doing normal wallsits everyday and for me they seemed to target muscles that I normally never worked pretty good.

 

[Get_Swole]

^^ thanks Chris im gonna try those out on quad days after i get home. Also i dont squat anymore can only do hack's etc. Read that toes out on a wide stance is supposed to be best for inner so ill try that for a few weeks see what happens. Thanks for the tips guys.

 

[Get_Swole]

When you do leg extensions on the way up turn both big toes in towards each other.

i tried this today in the gym just to see how it felt. I had already hit quads this week so i just did a few reps and it definitely helped thanks bro, gonna do these as well.

 

[MrPerfect]

lunges, one foot in front of the other, like your trying to walk a straight line.

trust me, youll feel it