T Nation

Muscle Imbalance


#1

I'm wondering about muscle imbalances in the vastus medialis, the teardrop muscle on the inside of the leg.

Ive heard all sorts of ways to strengthen it(heavy leg extensions, squats with legs pointed in, narrow-legged squats, lunges). Can anyone give me some definitive advice?

(My search feature is not working so I cant search the site)

Thanks a lot guys.


#2

Terminal Knee extensions can be very effective. Dave Tate spoke of them in an article on this site. http://www.T-Nation.com/readTopic.do?id=599774

that is probably the easiest one you can do yourself, as long as you have an elastic band. If you have access to a machine that can do electrical muscle stimulation (EMS) that would possibly be a very effective option.


#3

The best low-risk options are TKE's (as mentioned), Peterson step-ups, and sled dragging. Also VERY effective if you're an experienced lifter and have good form are full squats, full front squats, and split squats (especially with the bar racked in front squat position). Leg extensions will do the job for the VMO, but there's just better options.

Lunges are actually not that effective at preferentially recruiting the VMO. Good exercise, just not for that goal.

Have a good one,

-Dan


#4

As far as squats go, I am experienced enough to do those and I will continue to hit full squats hard. They just havent helped enough yet.

I will also try those TKE's and Peterson step ups. Thanks for the tips!

Mark