inner thigh exercises

[ratman1]

hi there i really need to build huge inner thigh muscles (Vastus Medialis) up as they are weak due to dislocation of knne cap, i am having an op wich cuts the outer part 2 stop pulling the knee cap outwards on extension. during the process b4 i have the op i really need to get my legs as big as poss mainly inner thigh muscle located just above the knee joining to it. help will be appreciated thanks.

[Boss Man]

Possiblities.

1. Barbell Squats. Possibly the 10-2 position may yield more emphasis on that area, than a regular 12 o'clock position

2. Dumbbell Squats, one handed moreso than two handed, as one handed means holding the Dumbbell between the Legs, two handed, down the outside areas, so one handed should change a little of the emphasis, more to the inner sections of the Legs, directly below the Groin.

3. Adductor Machine.

4. Leg Press

5. Hack Squat

6. One Legged Hack Squat

7. Side Lunges, different to Lunges and Front Lunges, as for example, you have your Left Leg pointing forwards, the Right one pointing sideways, and then you lean into the Right one like you're stretching it.

They should be done with Dumbbells, but the Legs not pointing the same way, may target the area you're talking about, more than Front lunges or regular Lunges.

All those things could potentially do it.

[swanso5]

the VMO is most stressed during the very top portion of hip ext and the very bottom portion of knee flexion...so this means you can either do bottom position squats in that range of motion, 1 and 1/4 squats or top range of motion squats but i would do both and mix it up

search these:

peterson step ups
wall sits
1 and 1/4 squats
frog hack squats
heels elevated front squats
any single leg squat / lunge variation

make sure that the VMO is doing the work and not the femoris which will be the strongest so will want to do all the work...i would start with peterson step ups to isolate it and teach it to fire when needed...it's very important that you make sure that your knee tracks in a straight line from your ankle to your hip or the VMO won't be coming into play