![]() ![]() But that is not the case, as we can clearly see in the anatomical illustrations above. Likewise, if it were possible to emphasize the development of the “inner quad” (presumably this means the Vastus medius, aka “the tear drop” muscle), it would require a knee that allows “inward” movement (extension), as well as a tendon that pulls from that side, rather than from the middle. Therefore, the Quadriceps is still doing the same thing – it’s contracting in its entirety (all four parts). But if we do this, the knee would still be doing the exact same thing – it’s “opening” (extending) the way a hinge would – parallel to its other half (the upper leg). Only if we allow the femur (upper leg) to rotate externally, can we cause the lower leg to move in that direction. It’s very easy to prove that the leg does not / cannot bend in any direction other than straight. If it were possible to pull your lower leg slightly outward (to the right, if we’re talking about your right leg) – while still maintaining the femur perfectly straight (not rotating it externally), we’d be able to easily do this while sitting on the edge of a massage table – lower legs hanging straight down. But that’s impossible, because the knee does not bend that way, and the Patella tendon cannot pull in that direction. If it were possible to emphasize development of the “outer quad” (the Vastus lateralis) – for example – by somehow causing it to work more than other parts of the Quadriceps, it would suggest that it (the Vastus lateralis) has the ability to pull the tibia laterally – toward the outer part of the thigh. It is impossible to influence the shape of the Quadriceps, beyond simply making it larger (in its own, unique, genetically-determined shape) or allowing it to atrophy (get smaller). “Shaping” the Outer Quads and Inner Quads ? The primary function of the Quadriceps, therefore, is knee extension – to straighten the leg. This upward pull of the Patella tendon, via the Quadriceps tendon, via the Quadriceps muscle, extends (straightens) the knee, from a flexed (bent) position. Period.Īs you can see in the illustrations above, the Patella tendon pulls straight upward on the Tibia (the shin bone), in the direction of the knee cap (the patella), which is pulled straight upward by the Quadriceps tendon. The exclusive movement of the knee is like that of a hinge – it bends (flexes) and straightens (extends). The knee does not bend to the side (laterally) at all. Yes, it does have a very small amount of rotation ability, but it’s minute. ![]() It is also important to note that the knee joint only bends one way. In other words, all four muscles do one thing – they all pull upward on that one single attachment on the shin bone. All four quadriceps muscles (Rectus Femoris, Vastus Medius, Vastus Intermedius and Vastus Lateralis) converge on one single tendon, called the “Quadriceps tendon” – which then attaches to the Patella tendon, which attaches onto the front / top portion of the lower leg (the shin bone). The important thing to notice is the insertion of all four parts. The “hip flexor” muscles (iliopsoas, etc.) are the ones that do this best, because they are better positioned for that task. This means that, of the four parts of the quadriceps, this is the only part that assists in flexing the hip. Notice that it originates on the pelvis, above the hip joint. The fourth part of the quadriceps (the Rectus Femoris) is shown below. All three of these muscles originate at the top of the femur (aka “the thigh bone”). Shown below, are the three parts of the quadriceps that do not cross the hip joint. As the name suggests, there are four parts to it. ![]() The first thing we should establish is the anatomy of the quadriceps – how this muscle works. Let’s look at each of these myths, and see what’s really going on. Squats are indeed one of the best exercises you can do for leg development, but there are some simple rules of biomechanics that dictate what Squats ACTUALLY do, and what they don’t do. Well, unfortunately, they’re all incorrect. “Turning the feet inward or outward during Leg Extensions can influence which part of the quadriceps you hit.” “Leg Extensions work the Tear Drop muscle of the quads.” “Leg Press works the outer sweep of the quads.” Or, unrelated to Squats, but still related to quad development: “Front Squats work the lower quads, just above the knees.” “Squatting with your toes turned inward works the outer quads.” “Don’t let your knees go over your toes when you squat, because it’s bad for the knees.” Have you heard any of the following recommendations? ![]()
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