Go down in a straight line or even slightly backward so that the knee stays above the middle portion of the foot during the entire movement. The back leg (non-target leg) is on a bench behind you the work leg is on the floor in front of you. Go back to a straight leg position as you complete the concentric (lifting) portion of the exercise.The knees are pushed outward as much as possible during the eccentric (negative) portion of the movement.Perform the movement with the heels together and while rising on your toes.To perform it, use the hack squat sled but the following lower body placement and actions: This is also called the Gironda hack slide because Vince Gironda came up with it. So what are the best exercises to build up the VMO? My three favorite exercises in that regard are: 1 The Frog Stance Hack Squat Women athletes especially should pay attention to VMO development because they're at a greater risk of knee injuries due to their pelvic angle ("Q" angle) and laxer ligaments during certain phases of their menstrual cycle (because of the release of elastin). This is especially important in activities where there are frequent changes of direction. As such, if it's strong it can increase knee stability during the practice of your sport. Weak VMOs will undoubtedly lead to a loss of power application to the ground, even if you can create a lot of it during the initial phase of the knee extension.įurthermore, the VMO is an active knee stabilizer. This means that it's responsible for that final "push" when running or jumping. The VMO is probably the most important knee extensor during the last few degrees of extension. This muscle is crucial for aesthetic purposes as it's very impressive when fully developed, but it's also critical for performance and injury prevention. It's the teardrop-like muscle on the inside of your thigh, beside your knee. The VMO, in my opinion, is the most important portion of the quadriceps complex. So without further adieu, here are my favorite exercises to build certain portions of the quads. It also means that for complete development, you must use a wide array of exercises – not necessarily in the same training phase, but certainly over time. What I'm getting at is that you should select exercises that'll put more emphasis on the portion of your quads that's throwing off your balance. That's why certain persons get great outer quad sweep from squatting while others get more inner thigh or glute development from that same exercise. So in the interest of survival, your body will use the muscle recruitment pattern that'll allow you to lift the load with the greater chance of success/survival. All it "knows" when squatting is that a huge load is trying to squash you into the ground, and if you don't lift that load you die! Your body isn't after balanced development, but rather survival. However, as with all other compound movements, your body will always strive to use the muscle or parts of a muscle that are best suited to do the job. The exercise touted as the best quad builder is the squat, and it's an effective exercise.
WHATS BETTER QUAD SWEEP OR VMO FULL
You see, when all you do is one single exercise for the quads (or a few exercises which basically have the same biomechanic action at the knee/hip joint) there's no way you're going to get a full and balanced quadriceps development, unless you're genetically gifted in that department. They were big, but not really that impressive. However, they looked like two big pieces of meat with little form, shape, or detail. During that time my quads were actually much larger than they are now. Finally, many guys (and even more gals) lack quadriceps separation, especially in the middle portion of the muscle group (rectus femoris and sartorius).īack in my Olympic lifting days, I'd squat 'til the cows came home, then squat some more. Some lifters have inferior vastus medialis development (this is quite common), which makes the quad look too tapered down at the bottom. Others lack outer quad "sweep" which makes even the biggest leg look small as it runs straight up and down like a big wooden log. Many guys have very thick quads with a lot of external development, but they lack inner thigh mass. While you see some huge quads around, you rarely see a complete upper leg.
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