The vastus lateralis is the most important muscle of the quadriceps so it’s crucial to focus on it when doing leg exercises. Situated on the outer thigh, this muscle could make your legs look wider and bigger.
In this text, we’ll hone in on the vastus lateralis, providing you with 7 of the best exercises and tricks to specifically goal it, in addition to 5 vastus lateralis stretches that it’s best to incorporate into your training routine.
Table of Contents:
- Vastus Lateralis Muscle Anatomy & Function
- 7 Best Exercises For Vastus Lateralis
- Best Advantages of Exercises For Vastus Lateralis
- 5 Best Stretches For Vastus Lateralis
- FAQs
What’s the Vastus Lateralis?
One in every of the 4 muscles that comprise the quadriceps muscle group, the vastus lateralis is found on the outer thigh area. The vastus lateralis muscle gets its name from the Latin words Vastus meaning and Lateralis meaning
It is the most important muscle within the quadriceps femoris muscle that produces essentially the most power. The vastus lateralis originates from flat, wide tendons which are attached to the femur after which are affixed to the surface side of the patella.
It comes along with the opposite quadriceps muscles within the quadriceps tendon which then stretches over the knee, connecting them to the tibia. It forms the lateral wall of the thigh along with the iliotibial band.
Function of the Vastus Lateralis
The fundamental function of the vastus lateralis is to increase the knee, moving the lower leg forward. This muscle also helps to stabilize the knee joint and is important in enabling the body to stand up from a squatting position.
Besides providing immense power to the legs, it also aids in absorbing impact from movements like walking, running, and jumping. The vastus lateralis on the outer thigh is opposed by the vastus medialis situated on the inner thigh.
These two muscles work in tandem to stabilize the position of the patella within the femoral groove of the thigh bone. When these two muscles are imbalanced or out of whack knee pain can arise causing patellofemoral stress syndrome (PFSS).
What’s outer quad sweep?
Outer quad sweep simply refers back to the shape of the quadriceps but more specifically the vastus lateralis muscle on the outer thigh. The quad outer sweep is a highly sought-after look especially in the game of bodybuilding where this curved and defined quad could make an enormous difference in the looks of the lower body musculature.
Are you able to isolate the vastus lateralis?
It’s not exactly possible to only goal and isolate the vastus lateralis muscle when doing leg exercises. Nonetheless, there are suggestions and tricks that you may do to focus on it higher.
To hit this quad muscle higher during various pressing exercises, it’s necessary to maintain your knees closer together and push inwards in the course of the movement while attempting to concentrate on not letting your knees open up.
One other tip is to point your toes inwards when doing exercises like leg extensions which puts more stress on the outer thighs.
7 Best Vastus Lateralis Exercises to Construct Outer Quad Sweep
It’s needed to focus on the vastus lateralis muscle during leg days because often we focus an excessive amount of on the opposite quad muscles just like the rectus femoris and vastus medialis. We put together a few of the most effective exercises for vastus lateralis that ought to turn out to be a part of your training program.
And, keep this quick tip in mind when doing these exercises.
1. Leg Extensions (toes-in):
Leg extensions are a staple in lots of gym goers’ routines and for good reason! This machine does an amazing job of constructing killer quads and is an exception vastus lateralis exercise.
Fascinated with more exercises that work the identical muscles? Take a look at these Best Leg Extensions Alternatives!
Learn how to do Leg Extensions:
- Sit down on the leg extension machine, positioning the pad over your ankles
- Rotate toes inward
- Fully extend your legs on the knees
- Slowly lower to starting position
- Repeat for desired reps
2. Close Stance Leg Press:
It is a versatile piece of gym equipment, as you may alter your leg press foot placements and immediately change the first muscles being worked. To hit your vastus lateralis, be certain that to maintain your legs closer together to perform the narrow stance leg press.
Fascinated with an alternative choice to the weighted leg press? Take a look at the Best Leg Press Alternatives!
Learn how to do the Close Stance Leg Press:
- Sit down on the leg press machine
- Place your feet on the platform a bit of closer than hip width apart
- Press through your heels into the platform, performing knee extension, until your legs are almost fully prolonged
- Slowly return to starting position
- Repeat for desired reps
Note: Keep your toes off the platform your complete movement to essentially goal the vastus lateralis.
3. Dumbbell Lunges:
No gym membership? No problem. So long as you’ve gotten a set of dumbbells, you may easily work this lunge variation into an at-home routine.
Learn how to do Dumbbell Lunges:
- Grab dumbbells with each hands using a neutral grip
- Stand with feet hip width apart
- Step forward with one leg while bending the front knee
- Lower to a position where each knees are at 90 degrees and your back knee is just above the bottom
- Push off through your front foot’s heel to get up to starting position
- Switch sides
- Repeat for desired reps
4. Machine Hack Squats:
In the event you’re lucky enough to go to a gym that has the hack squat machine, be certain that to include it into your leg day workout. For those of you who haven’t got this equipment at your gym, try the Best Hack Squat Alternatives.
Learn how to do the Machine Hack Squat:
- Get into position on the hack squat machine along with your feet hip width apart
- Release safety handles and slowly lower by bending on the knees until they’re bent at 90 degrees
- Push through your heels until you reach starting position
- Repeat for desired reps
5. Sissy Squat:
Despite its name, the sissy squat is not any easy exercise! A prop lets you stabilize in the course of the movement, but as a progression, work toward not needing one.
Learn how to do the Sissy Squat:
- Stand with feet shoulder width apart
- Raise up onto your toes pointing forward and put your hands on a prop to assist with stability
- Bend on the knees then tilt your body backwards lowering right into a squat so far as you may go without losing balance
- Hold at the underside for as much as 3 seconds
- Push yourself back as much as starting position through the balls of your feet
- Repeat for desired reps
6. Front Squat:
We’re going over the barbell variation here, but you may easily perform the front squat using dumbbells as well. Just hold the dumbbells in front of you, having them rest on the front of your shoulders while performing this move.
Learn how to do the Front Squat:
- Get under bar hold in front of you along with your elbows bent grabbing the bar with palms facing away from you, resting the bar in your upper chest or along with your arms folded across your chest and bar resting across the front of your shoulders
- Stand with feet hip width apart, engage your core then lower down into squat position until your thighs are parallel with the ground
- Push up through your heels until you reach starting position
- Repeat for desired reps
7. Dumbbell Bulgarian Split Squat:
Prepare to feel the burn with the Bulgarian split squat! Don’t go overly heavy with weights, as proper form and foot placement is more necessary.
Learn how to do the Dumbbell Bulgarian Split Squat:
- Stand one step in front of a platform (chair/bench)
- Grab dumbbells with each hands using a neutral grip
- Reach back along with your left leg placing the highest of your foot on the platform behind you
- Standing straight, slowly lower your left knee until it’s near the bottom
- Push up through your front foot until you come back to starting position
- Repeat for desired reps then switch sides
Advantages of Vastus Lateralis Exercises
Strong and healthy leg muscles have quite a few advantages, and the vastus lateralis is not any exception. We depend on our legs to hold us around day in and day trip so it only is sensible that you just properly exercise and stretch the most important muscle within the quads.
- Makes your legs look wider and fuller
- Promotes higher knee stability
- Improves joint health
- Boosts growth hormone
- Maintains good bone health
- Helps to burn more calories
What causes a good vastus lateralis?
Tight vastus lateralis muscles will be attributed to numerous causes however the two commonest are overuse or under use. Overuse from walking or running could make this muscle tighten up especially in the event you’re not doing any dynamic stretching before exercise or any static stretching after exercising.
On the flip side, in the event you’re sitting at your desk day in day trip during work, this inactivity may cause your quads to tighten up. The mixture of stretching and myofascial release should help to calm down the muscle.
Top 5 Vastus Lateralis Stretches
The vastus lateralis is a bit tricky to stretch due to its location. It’s not as easy to isolate it compared with the more central rectus femoris. Don’t fret, listed here are a number of you may do at home to stretch the vastus lateralis. Take a look at these stretches that may help to maintain your legs feeling good.
1. Kneeling Quad Stretch:
To extend the issue of this stretch, tilt your pelvis back keeping your chest upright as you lean into the hip. One other variation is to twist on the the hips, reaching back to grab your opposite foot.
Learn how to do the Kneeling Quad Stretch:
- Kneel down in your left knee at 90 degrees while putting your left foot behind you
- Grab your foot behind you then gently push the foot away from the middle of your body
- Drive your hip forward while keeping your back straight and lean forward
- Hold for 30 seconds
- Repeat with the opposite leg
- Do that for 3-5 times on each leg
2. Side Lying Quad Stretch:
Not only will this stretch your quads, nevertheless it’ll also lengthen your hip flexors, that are notoriously tight for many individuals.
Learn how to do the Side Lying Quad Stretch:
- Lie in your side
- Bend your upper leg’s knee to maneuver your foot behind you
- Reach back grabbing your foot
- Pull gently towards you while pushing your hips forward
- Hold this for 30 seconds
- Repeat with the opposite leg
3. Hero Pose Stretch:
The hero pose is easy and effective. Be certain that to carry it for not less than 30 seconds to effectively lengthen your quads.
Learn how to do the Hero Pose Stretch:
- Kneel on the bottom along with your knees together and your feet separated behind you, toes facing in
- Sit back into the world between the feet, lean back barely. Use your arms to brace you
- Hold this position for 30-60 seconds
- Slowly return to starting position
4. Hands and Knees Quad Stretch:
This stretch requires some balance and coordination to perform it effectively but trust us, it’s well well worth the effort. You will get a deep stretch that may help stretch tight quadriceps.
Learn how to do the Hands and Knees Quad Stretch:
- Get in your hands and knees
- Lift your leg up behind you by bending your knee
- Reach back to grab your ankle to drag your heel towards your glutes
- Hold for 30 seconds
- Slowly return to starting position
- Repeat with the opposite leg
5. Standing Quad Stretch:
Sometimes, the only stretches are essentially the most effective. In the event you need extra balance, stand by a wall and use it for support.
Learn how to do the Standing Quad Stretch:
- Stand with feet hip width apart
- Reach down behind you to grab your foot and convey it up behind your glutes
- Pull gently and hold for 30-60 seconds
- Repeat with the opposite leg
Learn how to release the vastus lateralis muscle
Stretching the vastus lateralis muscle usually is an amazing method to counteract tightness. Aside from stretching, trigger point therapy or myofascial release will help to scale back pain.
By utilizing trigger point pressure on the tight/painful spots on the muscle you may alleviate pain and tension. This can aid in improving blood flow and circulation into the muscle tissue. A good vastus lateralis muscle can result in irritation of the ITB band so using trigger point therapy applying pressure to the trigger points on the outer and front outer thigh can release the muscle.
In search of more great quad stretches? Take a look at the 10 Best Quad Stretches For Before & After Workouts!
Vastus Lateralis Trigger Point Release
- Get on hands and knees then place massage ball/foam roller on the bottom above your knee
- Lie down face first positioning the ball under your outer thigh area
- Move your body right into a side plank position to use more pressure into the ball trying to search out the painful spots
- Slowly rock forwards and backwards over these trigger points for 1-2 minutes
- Repeat 2-3 times then perform some stretches from above
FAQs
Remaining questions on your vastus lateralis? We’ll answer them here.
What Exercise Works The Vastus Lateralis?
Leg extensions and the close stance leg press each do an amazing job working this muscle. As well as, squat and lunge variations are each awesome options.
What do you do if You Have Vastus Lateralis Pain?
Tightness may cause knee problems by pulling the patella laterally. This may make on a regular basis activities akin to getting up from a chair or waking up the steps very uncomfortable. The vastus lateralis can turn out to be tight since it is probably the most used muscles within the body. Every little thing from intense workouts to prolonged periods of time sitting may cause this muscle to tighten up.
One other type of vastus lateralis pain will be from a muscle strain (muscle pull or tear). Probably the most common symptoms of muscle strain are:
- Injured area tender to the touch (normally resulting from direct trauma)
- Sudden sharp and sever pain
- Snapping or popping feeling if the muscle tears
How do you heal the vastus lateralis?
The quadriceps and hamstrings will be at risk of muscle strains when the muscle is stretched past its limit or if there’s direct trauma to the muscle. The vastus lateralis being the most important muscle within the quads could be a real painful in the event you experience a muscle strain. There are different degrees of muscle strains starting from Grade 1 to Grade 3, with the latter being essentially the most serious.
To heal muscle strain, essentially the most common protocol is the RICE (Rest Ice Compression Elevation). Basically, most doctors would recommend abstaining from exercise for not less than three weeks before returning to normal physical activities. As at all times it’s best to seek the advice of along with your doctor to follow the most effective plan of action depending on the extent of your injury.
A couple of precautions to take to scale back your risk of experiencing vastus lateralis pain include:
- Warming up before exercising
- Static stretching after exercise
- Perform regular strengthening exercises
- Improving flexibility
Vastus Lateralis Strengthening Exercises & Stretches: Takeaways
In the event you want thick, strong thighs then you could start specializing in working the vastus lateralis muscle. The one way you may begin to get the coveted outer thigh sweep look is to actively work on it by targeting the muscles in various ways.
Add these best exercises for vastus lateralis to your leg day routine and be certain that to warm up before your workout followed by a cool down so that you avoid muscle strains and boost those gains.
