Vastus medialis of the quadriceps

The vastus medialis is located at the anterior inner 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 medialis is responsible for the classic ‘tear drop’ appearance.

The vastus medialis is recruited strongly during extension of the knee, and exercises that stimulate the vastus medialis can be viewed in the exercise section to the right.

The squat is often seen as the supreme quadriceps builder. The squat will stimulate the quadriceps effectively, as well as recruit many other muscles as synergists and secondary aids. The squat can be viewed in the exercise section.

If one wishes to use more direct stimulus then isolation of the extension of the knee should prove fruitful, with an exercise such as the leg extension. This also provides an outlet for trainers who have issues with not being able to squat, such as concerns with a back injury. An exercise such as leg extensions also allows for isolateral training.

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.

Exercises

• Barbell Squat
• Deep (ATG) Barbell Squat
• Barbell Hack Squat
• Barbell Lunge
• Side Lunge
• Front Squat
• Box Squat

• Dumbbell Lunge

• 45° Leg Press
• Sled Hack Squat
• Leg Extension