Hi. I am trying to build up my legs and I am focusing on the big compound lifts like squats and deads, but was hoping to find some excersises to add that may hit the inner strand of my quads more...my legs just taper down a LOT at the knee. I know just building muscle in general should help, but I thought perhaps someone would have some ideas for a supplemental excersise that may hit that muscle a bit more.
If I understand you correctly you're talking about the VMO. From what I know, no exercise has really been shown to isolate the VMO significantly, but lunges, deep squats, and terminal knee extensions should recruit it about as much as you can due to its attachment to the adductors and its function to control the patella at the end of knee extension.
I had the same problem. A month ago I added three sets of leg press (10 reps) (feet close, toes slightly turned in, concentrating pressing with the part I wanted to grow) after my usual sets of 5x5 front squats. The distance already is amazing. Try it.
I say stick to the personalized leg specialization routine CW made/gave to you. Really DO IT give it more than two weeks to show signs of growth progress. You are getting stronger size takes TIME!!!! and food. You need to eat Oh and when your not eating and working on that program rest dont run, dont jog etc you want those stems to GROW they need to heal.
OH and an exercise you may not have tried. Look at CT's recent articles with the sissy hack squats I cant give personal GROWTH experience yet as Ive only done them twice but from that I can say they are brutal.
Your toes aren't really pointed inward just parallel and about shoulder width apart but it does feel that they're pointed inward just because their so used to being pointed outward. Squating with this form is much more difficult and only about 75% of your normal squatting weight can be used.
Make sure to go below parallel. I've found the other best exercises to build quap sweep are 1-leg hack squats, walking barbell lunges and 1-leg leg presses. But more than anything it just takes time.
If you have a physical problem which wont allow you to do deep squats or most any exercise that takes the knee past 90 degrees under load to "optimally" stress the VMO, what else can you do? Save for the TKE's?
I had a similar problem but I was actually trying to hit more of my vm, from glancing over your post it sounds as though you are trying to hit the gracillis ( I such at spelling so shut it). try single leg, leg press. I did it heavy (mainly cause I hate loading the fucking thing for two legs) and it made a HUGE difference in a very short amount of time (weeks).
also my feet were straight ahead, never bought into internally or externally rotating my ankles. never worked for me personally.