![]() This mobility and flexibility in the ankles will impact the positioning of your body and can result in poor form if mobility is limited. Tips for Targeting the Outer Quads and Thigh Improving Ankle MobilityĪnkle mobility is often a factor holding people back from progress with various leg exercises. Slant board squats are also useful for those who struggle with ankle mobility, as you’re reducing the range of motion at the ankles too. There are various way to elevate your heels… one of the easiest and most effective being the use of a slant board. This ultimately means the quads are activated for longer. So, whether you’re looking to add muscle mass to achieve the “quad sweep” or simply tone up and add definition to your outer quads, try following the exercises and tips below to get started.Įlevating the heels whilst squatting is another effective way to put more emphasis on the quads.īy elevating the heel, you are increasing the range of motion at the knee and reducing it at the hips. Nevertheless, there are still some key things to consider if you want to either bulk up or add definition to this part of your body… as this article explains.Īlthough a narrow stance doesn’t necessarily mean you are isolating the outer quad, it does mean the quads in general are getting more engaged than the glutes… and this is definitely worth noting, because it means we can be confident in doing exercises that focus more on the quads compared to the glutes and hamstrings (for example, a front squat will put more emphasis on the quads compared to a traditional back quat).Īnd when it comes to building up your “outer quads” (or your vastus lateralis muscle if you want to sound knowledgeable)… it’s likely that you actually just need to keep developing the quads as a whole if you want to gain strength, mass or definition in either the inner or outer part. Whether you have big or small outer quads (compared to your inner quads) is more likely to do with genetics. As a result, it’s hard to categorically provide exercises that exclusively target the outer quad more than the inner quad. The answer? It really depends on who you ask.Īlthough many strength athletes will swear by using a narrow stance and having your feet pointing inwards during leg exercises to focus more on the outer quads, there is currently little scientific research that backs it up. ![]() You see, this relates to one of the most heated debates amongst personal trainers and gym goers around the world… “ is it possible to train the outer and inner quads separately?“ You may think creating a list of the best exercises for the outer quad is relatively straight forward, but that couldn’t be further from the truth. This article delves into everything you need to know about training the elusive “outer quad” and includes a list of the 8 best exercises to get started. ![]() If you’re looking to target your outer quads and discover which exercises will help you isolate this part of your legs, you’re in the right place…
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