How to Develop the 3 Heads of the Leg Muscle: The Tear Drop

Legs are the New Arms

Many bodybuilders focus the bulk hours of their gym time building impressive arms, but neglect training on their legs until it’s necessary. Since legs are the most taxing and burdensome for most, upper torso muscles usually have priority in workout programs.

While most spend 1-2 days per week on legs, large compound exercises may not target specific muscles in the thigh that will make any noticeable difference in shape or definition.

With less clothing, there’s a better ratio between the upper and lower torso that can be noticed easily, especially when wearing shorts.

The vastus medialis or the “tear drop” muscle on the inner thigh is one of the muscles that can be developed for impressive legs.

How to Develop the 3 Heads of the Leg Muscle: The Tear Drop

Vastus Medialis:

The vastus medialis muscle can be activated with extension and stabilizing exercises that can be performed with either one leg or split leg stance. The best exercises referring to these would be the Bulgarian Leg Squat, the Split Leg Squat, Leg Extensions, or Leg Presses. To activate the tear drop muscle on the leg presses you should use a wide stance with slow negatives on the exercise.

 
Vastus Lateralis:

The vastus lateralis muscle is located on the outer area of the thigh and gives a round shape of a “sweep”. The lateralis is the most noticeable on the leg as it can make a relatively average-sized thigh appear much larger when properly developed. To activate the lateralis focus on narrow stance Leg Presses, narrow stance Front Squats, and narrow stance Hack Squats.

Rectus Femoris:

The rectus femoris muscle separates the medialis and the lateralis in the center of the thigh, more noticeably with lower body fat levels. The femoris is also functions as your hip flexor, so exercises that raise your knees targets this area well. Sissy Squats are the best exercise for this.

 
The Wrap Up

Compound exercises such as squats and deadlifts work well for training the legs, but definition and tone come from developing all three heads of the thigh muscle. Variation of the leg placement is key for targeting the outer thigh or inner thigh along with slow progressive overload with heavier weights each week. A well-balanced physique can transform one from good to great.

What else do you want to know?

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