Vastus Intermedius of the Quadriceps

The vastus intermedius is located at the anterior central region of the upper leg, and is a muscle that is part of the collective group of muscles commonly known as the quadriceps (which are located at the front of the upper leg).

The vastus intermedius, like the other quadriceps muscles, are mainly responsible for the extension of the knee. Exercises that require this action will recruit the vastus intermedius effectively. These exercises can be viewed in the exercise section to the right.

The primary exercise for many for stimulating the quadriceps and other lower body muscles is the squat. The squat recruits a lot of muscles to stabilise and act as synergists during the execution of the movement. There are variations of the squatting movement however, and some people may find the 45° leg press a more comfortable option if issues arise with the free weight squat. Leg presses and some alternatives offer more stability to the back during the movement which may be advantageous for people who suffer from discomfort or injuries.

For people who do not find the squat an attractive choice, maybe because of injury, or wish to add additional direct stress to the Quadriceps, then isolation of the extension of the knee will prove fruitful in exercises such as the leg extension. Isolation exercises such as the leg extension will also allow for the possibility of isolateral training. Exercises that target the vastus intermedius effectively can be viewed in the exercise section.

6-12 reps will likely provide optimal time under tension for most the quadriceps muscles, providing adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges. If however strength is your primary goal then 1-5 reps with an exercise such as squats will likely lead to the best recruitment of the large motor units and type iiB fibres, and neural adaptations of the nervous system. One can also master the technique of the squat, which should in time lead to better execution of the lift, and therefore better poundages being shifted.