How to train Quads. Vastus intermedius and Satorius Muscles

[TJTJ]

What exercises can I do to enhance these muscles? My vastus lateralis and medialis muscles are large and defined but I want to enhance my Vastus intermedius and Satorius Muscle definition. They are being over shadowed by my other larger muscles.



thanks

 

[fufu]

Do you mean rectus femoris instead of vastus intermedius? VI isn't viewable from the surface.

 

[TJTJ]

Do you mean rectus femoris instead of vastus intermedius? VI isn't viewable from the surface.

opps, I did mean Rectus Femoris.

Thanks

 

[Marat]

You mentioned definition. What's your body fat percentage?

 

[TJTJ]

You mentioned definition. What's your body fat percentage?

At the moment I dont know for sure. Maybe around 10%?. when I flex and rotate my leg out I can see it but not as well when flexed facing forward.

Are there any exercises that target that muscle?

 

[TJTJ]

nvm I found exercises for that particular muscle.

 

[TJTJ]

Exercises For The Rectus Femoris Muscle | LIVESTRONG.COM

Jump Squat

The jump squat challenges the fast-twitch muscle fibers in your rectus femoris, helping you to experience muscle gains more quickly. To perform, stand with your feet hip-width apart. Squat down, and jump in the air as high as you can. Land softly on the balls of your feet first and then squat down slightly. To increase the difficulty of the exercise, try to jump between 1 and 2 feet ahead of you. Repeat the jump eight times. Perform two additional sets

 

[mlc308]

Jump squats work very well, but an alternative might be to vary your stance from standard shoulder width to "sumo" stance and "narrow" stance. Also, including front squats with the various stances will help as well.

 

[trapzilla]

for sartorious and rectus femoris your looking at sissy squats(hit vastus medialis hard too) or lying leg extensions.

 

[TJTJ]

Jump squats work very well, but an alternative might be to vary your stance from standard shoulder width to "sumo" stance and "narrow" stance. Also, including front squats with the various stances will help as well.

I like to apply and target all muscles. See every fucking muscle fiber and BAM!

Do you think I should keep my legs parallel or when squatting rotate or turn my hips out? has I jump?

Thanks mlc.

And Trapz because my vastus laterlis and medialis are very well developed and take the brunt of the weight and is where my brute force come those muscle take over when doing those workouts. but thanks as always bruddah (im not using this as a call me, Im using it as a "Hang 10 dude") lol

 

[cheesedipped]

hack squats?

 

[trapzilla]

hack squats?

target vastus lateralis predominantly

 

[SuperLift]

I like the close stance hack squats/front squats/leg ext for working those muscles. I feel like I dont have to go very heavy in order to get a good workout in.