Tear Drop Leg Muscles

Question:

What do you think is the best exercise for developing the teardrop part of the thigh?

I am referring to the part of the quadriceps that is towards the inside of the leg and right above the knee cap.

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken


 

If you are looking to build a specific muscle, isolation exercises are key. Isolation means the only joint that is moving is the one the muscle attaches or inserts to.

Any bodybuilder would tell you leg extensions. You can also rotate your feet externally to concentrate on that part.

This does not mean they should be your only exercise. The classic weight training and bodybuilding technique of performing the multi-joint exercises first, followed with isolation exercises has always been the best way to hypertrophy your muscles.

The best exercises to completely work your legs involve full range of motion for exercises such as lunges and squats, especially front squats which offer more range of motion.

A quick leg workout would be performing say 3 sets of 8-15 front squats, with 3 sets of 8-16 walking or push-back lunges, followed by 3 sets of 10-15 leg extensions.

Remember when you perform leg extensions to always keep your toes (dorsiflexed) pointing upwards to keep your patella safe. Perform slow and controlled motions to keep your training volume high and as always eat a hyper caloric diet meaning you are eating more than you burn.

 

 

 

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