Neither of these muscles have ANY connection to the hip. Given the fact changing your stance between narrow and wide comes from movement at the HIP joint… HOW ON EARTH DOES VARYING YOUR STANCE AFFECT THE TWO HEADS OF THE QUADS – The VL and the VM? Especially when neither of these muscles even connects to the hip joint!! To widen my stance, I do what’s called as Hip ABduction which is taking my legs away from the midline of the body.Ĭonversely to narrow my stance, I do what’s called as Hip ADduction which is bringing my legs closer to the midline of the body. ![]() When you make your stance narrow or wide, at WHAT JOINT do you have to move to achieve this? It’s the HIP joint! Now lets evaluate those two claims and what actually happens in it… And they both come together and insert into one common point i.e the patella via the Quadriceps tendon along with the other two muscles. ![]() Now both of these muscles originate at either sides of the top of the FEMUR bone which is the bone of your upper leg. Keeping aside the other heads, what we want to focus on here are the Vastus Lateralis and the Vastus Medialis which are the Outer and Inner heads of the quadriceps muscles respectively. The Quadriceps muscle has 4 heads as the name suggests – Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris. Now I have already covered this in my Muscle Masterclass on Quads and I hope that if you who have already watched that video, you can figure this answer out yourself. To understand why both these claims are bogus, you need to first understand the anatomy of the Quadriceps muscle. When most people talk about targeting the Inner or Outer quads, they claim to achieve it using two variations:Ģ) Change in direction of where the toes point: But alas!Īnyway, with this article, I’m going to take this claim and I’m going to systematically break down and destroy it using ANATOMICAL FACTS. Be it some bro in your gym or your favourite bodybuilder or even your favourite YouTuber which is frankly very upsetting because people look up to these folks for advice and the very least they could do is some basic research before they go out and spew garbage. Now I can bet that you’ve been sold this myth by someone out there. Is targeting the Inner/Outer Quad possible? Can different heads of the quadriceps muscle be specifically targeted using variations in an exercise such as in stance width or toe pointing angle or whatever?Īnd anyone who tells you otherwise simply does not have a clue of basic muscular anatomy and kinesiology! The 19 expert-recommended exercises below combine the best multijoint moves with targeted knee isolations to keep your entire lower body strong and pain-free. But note: If you’re experiencing consistent knee pain, talk to your doctor first about the best treatment method.“Targeting” the Inner/Outer Quads? Possible or MYTH? “The function of the knee depends on the strength and stability of the core, pelvis, hip, and ankle,” she says. ![]() The best knee mobility exercises are comprehensive, says Day, meaning they involve not just the knee but the joints it works with directly (i.e., the hip and ankle). ![]() Or think of it this way: “There’s no downside to doing a little bit of stretching every day, even if it's just 5 to 10 minutes,” says Brannigan. “It’s generally recommended to do a dynamic warm-up that incorporates movement at the major joints involved before a workout and static stretching afterwards,” says Jenna Crivelli, DPT, a physical therapist at Stroma. Showing your joints some love with regular mobility and stability exercises can prevent a world of hurt. That’s where knee-strengthening exercises can help. “Swelling and/or stiffness experiencing a locking, clicking, or catching sensation an inability to fully straighten the knee or hypermobility and the obvious one: pain or inability to walk.” (Related: See our guide for low back pain exercises as well as these e asy mobility stretches.) “There are multiple signs to look for if you think you are experiencing knee instability,” says Molly Day, also a trainer with Fiture. That’s a recipe for a knee injury, including the dreaded tear in the meniscus, as well as pain elsewhere in the body.
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