Outer Quad Exercises – 6 Workouts You Must Do

If you’re looking to work your outer quads, you will need to start incorporating some specific quad exercises into your training routine.

Luckily multiple exercises can target your outer quads. Here are a few basic quad exercises to get you started and some more specific outer quad exercises if you are a regular gym enthusiast.

What Is The Outer Quad?

The muscles located in the quadriceps are the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris.

However, if your goal is to strengthen the outer quad, you need to find exercises that target the vastus lateralis muscle. The vastus lateralis muscle is responsible for stabilizing your kneecap when walking, running or other similar movements. It is also responsible for the extension of the knee cap and stabilization of the thigh.

By strengthening the outer quadriceps, you can also increase the size of your thighs, making them look bigger and more muscular.

 

5 Basic Quad Exercises That Also Target The Outer Quads

1. Leg Extensions – This is a great exercise for the outer quads, as well as all muscles in the quadriceps. Leg extensions are performed using a leg extension machine. So, you will need access to the gym.

2. Squats – Another exercise for working the outer quads is the squat. You can do this with a barbell or dumbbells, or even bodyweight squats if you’re just getting started.

3. Lunges – Lunges are another excellent exercise for targeting the outer quads. You can do forward lunges, reverse lunges, or even side lunges to work the quadricep muscles.

4. Bulgarian Split Squats – This is a slightly more advanced exercise, but it’s great for outer quad development. To do this exercise, you’ll need to have a bench or something similar that you can place one foot on while performing a lunge with the other.

5. Step-Ups – Step-ups are another great outer quad exercise. The exercise can be done using a step machine, bench or a box.

So there you have it, five basic quad exercises that you can start incorporating into your routine. These will not only work the main quadricep muscles but also the outer quads too.

Alternatively, if you are looking for more specific exercises, keep reading.

6 Outer Quad Exercises You Must Do

For the more experienced gym enthusiast, there are more specific outer quad exercises you can do to improve strength, mobility, and flexibility of the outer quad muscles (vastus lateralis muscle).

The 6 best outer quad exercises are:

– Front squat
– Leg Extension
– Leg Press
– Hack Squat
– Dumbbell Split Squat
– Sissy Squat

Front Squat
If you’re looking for an exercise that will work your outer thigh muscles, the front squat is a great choice. The front squat is similar to a traditional back squat, but with one key difference: the barbell is positioned in front of your body, resting on your shoulders.

This change in position creates a few different challenges. First, it forces your core muscles to work harder to stabilize your body. Second, it puts more pressure on your quadriceps, which are the main muscles worked during this exercise.

Despite these challenges, front squats can be a great addition to any workout routine. They’re especially beneficial for athletes who need to build lower-body strength and power.

If you’re new to front squats, start with a light weight and focus on good form. As you get stronger, you can increase the amount you lift. Remember to keep your core engaged and your back straight throughout the exercise.

Leg Extension
The leg extension exercise is a great way to work your outer quads. By extending your leg outwards, you are targeting not only the vastus medialis, vastus intermedius, and rectus femoris. But also the vastus lateralis, which is the outer muscle of the thigh. Be sure to keep good form, as this exercise can be easy to do incorrectly and cause injury.

Leg Press
If you’re looking to work your outer quads, the Leg Press is a great exercise to do. This move targets the outer, center, and inner quad muscles, making them stronger and more defined. Plus, it’s a great way to build overall leg strength and power. Here’s how to do it:

– Start by sitting in the Leg Press machine and adjusting the seat so that your legs are at a 90-degree angle.
– Place your feet shoulder-width apart on the footplate and press down, extending your legs close to full extension.
– Slowly lower the weight back to the starting position. Make sure to keep control of the movement throughout.

Do three sets of 10-12 reps for best results. If you’re new to this exercise, start with a lighter weight and increase it as needed.
Remember not to lock your knee when fully extended, as this will transfer all the weight to your joints.

Hack Squat
The Hack Squat is a machine-based exercise that targets the muscles of the legs, particularly the inner, outer, and central quadriceps.

To do the Hack Squat, start by placing your feet shoulder-width apart and your toes pointing slightly outwards. Release the safety handles and bend your knees and lower your hips until your thighs are approximately 90 degrees. From here, drive through your heels to return to the starting position. Remember to keep your back straight and your core engaged throughout the movement.

Dumbbell Split Squat
The Dumbbell Split Squat is an effective exercise for developing lower body strength and power. This includes the inner and outer quadricep muscles. It can be performed with a variety of dumbbell weights, making it a versatile exercise for all levels of fitness. The Dumbbell Split Squat also has the benefit of being a relatively low-impact exercise, which makes it ideal for those who are new to strength training or have joint issues.

Sissy Squat
Sissy squats are a great exercise for targeting the outer quads. To perform a sissy squat, start by leaning back and bending from the knee. The key is to keep your weight on your heels and not let your knees cave inwards. You should feel a good stretch in your outer quads as you reach the bottom of the position. Make sure to keep your abs engaged throughout the movement to avoid putting strain on your lower back. Slowly return to the starting position and repeat for 10-12 reps.