posted Sat, 07/14/2018 - 10:07
2328
vmo(teardrop)
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any specific exercises only for vmo (teardrop)
any info advice plz brothers chime in !!
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any specific exercises only for vmo (teardrop)
any info advice plz brothers chime in !!
the VMO acts as a knee stabilizer. Single leg exercises will hammer them.
thanks for the info buddy !!
Frog stance hack squats... high reps
thanks bro ill give it a try next leg day session!
tom platz style leg press..full ROM heels touching weight loaded on your tippy toes,
I just watched it buddy thanks il give a go tomorrow!! thanks!
https://youtu.be/L_rObLpaGFU
Found this looking for the tear drop tap dance that has been mentioned
haha nice one buddy ....but this is for another teardrop you may say !!!
Leg press low on the platform pushing through your toes, sissy squats, leg extensions holding at the top of the movement. And getting lean enough to see it.
the so called cyclist squatting ,I kind over did it tbh ,you need 1 45lb plate to place your hills and very narrow stance and you good 2go!! give it a try next time you train your wheels !!
Genetics plays a big role i think.
I see some guys (or girls) that have them and are massive. And don't do any thing special.
Some do every thing to enhance and get nothing.
they sure do ! today iv tried a different exercise that I find it works ,narrow stance squatting with your hills standing on 2 45 lbs plates about 7-8 inches height !!
On the leg press. Top 5 to 7 inches of movement. Just bounce the weight. In that range.
il give it a go next session ,thanks buddy !!
I would say leg extensions and sissy squats are your best options. Point your toes in on extensions.
yeah iam doing them , just wanted to hear peoples opinions about anything else that havent tried yet!!
So what’s the best way to target it? Mens Health recommends the teardrop tapdance.
It requires you to maintain a quarter squat position with one leg, while you tap your other foot in all directions around your body for 1 to 2 minutes. The inner quad muscle on your steady leg must stabilize against the movement the entire time. You should quickly feel the burn in your VMO and even your glutes.
This may help
just watched it not impressed tbh buddy ,I give a try even as a warm up ,thanks!!
As far as I’ve read and seen there’s no great way to isolate the VMO. Some believe in tibial external rotation during extension... but the research (according to my dpt) isn’t clearly supportive of this.
I agree there isn't really a way to isolate that spot.. and the external rotation makes me nervous when it comes to strain in the knee. . if done wrong that movement could hurt your knee.. its the way the quad is designed its just real hard to isolate that one spot..
I ve done myself a bit of research and couldn't fine something ...some partial reps on the leg extension machine ,not much !!