Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Have you ever seen lifters with an excellent pair of quadriceps, and a well-defined teardrop muscle right above their knee? That teardrop muscle is the vastus medialis, which is one of four muscles that make up the quadriceps.
Having a developed vastus medialis muscle is essential for strength and aesthetics and plays a primary role in maintaining a healthy and pain-free knee. Having this muscle developed is a true sign of one who doesn’t skip leg day.
We're highlighting a brief anatomy overview, the 10 best vastus medialis exercises so you can grow this quad muscle effectively, along with two of the best vastus medialis workouts, and benefits of training your quads.
Table of Contents:
- Vastus Medialis Muscle Anatomy & Function
- 10 Best Vastus Medialis Exercises
- Best Vastus Medialis Workouts & Programming Tips
- How To Train Your Vastus Medialis At Home
- Benefits of Building Your Vastus Medialis
Let’s get into it.
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The Quadriceps
We're going to briefly explain the anatomy of the quads, and vastus medialis specifically, but if you're ready to get right to the exercises, just keep scrolling.
The vastus medialis always works in unison with the other quad muscles, all of which lay on the upper thigh on top of the femur bone. The main function of the quadriceps is to extend (straighten) the knee. However, it also plays a role in flexion (bending) of the hips, mainly acting by bringing the leg upwards which is seen during sprinting.
The four quad muscles are:
- Vastus lateralis
- Rectus femoris
- Vastus medialis
- Vastus intermedius
Vastus Medialis Functions:
- The vastus medialis' relationship with the vastus lateralis (which sits on the opposite side of the patella) is most dynamic.
- The vastus medialis and vastus lateralis act together by pulling the kneecap in opposite directions, keeping the patella in proper alignment.
10 Best Vastus Medialis Exercises
Let’s look at some of the best exercises (and modifications) you can use to specifically hit the vastus medialis.
Some studies have shown that performing exercises with either a neutral foot position or externally rotated will result in the best activation of the vastus medialis1. Other studies have suggested that performing squat variations with isometric hip adduction, which is when you bring your knees in toward each other, will create higher activation as well2.
One thing to keep in mind with exercise selection is that the vastus medialis has greater activation with greater flexion angles from 60-90 degrees. Therefore, selecting movements that create greater amounts of flexion will cause greater firing of the muscle fibers.
1. Wall Sit With Hip Adduction
The wall sit with hip adduction is a great exercise for beginners or as a finisher to your leg workout. The wall sit effectively utilizes an isometric contraction in your legs to support the body in a sitting position against a wall. It burns but is a very efficient way to build strength in the legs.
It can be used for those just beginning their weightlifting journey or can also be used for rehab or those who have issues that don’t allow them to do squats. To create hip adduction, place an object in between the left leg and right leg (i.e. medicine ball or wide foam roller) that requires the trainee to squeeze their legs together. Be sure it is of an appropriate diameter.
Tip: Sit down on the wall so that your legs are parallel with the floor. Often, trainees will “cheat” by sitting too high. Use time to adjust your load (i.e. 3x 0:30 seconds).
2. Squat With Hip Adduction
The squat is the king of legs. It’s the best multi-joint exercise for maximal leg development. The squat alone works excellent as you are able to put maximal load on your legs which is needed for muscle growth.
However, if you want to try and activate your vastus medialis a bit more, do the same as the exercise above and add in hip adduction by placing a ball between your left knee and right knee. When you begin, use lighter weight (i.e. either bodyweight squats or light dumbbells in each hand) until you become familiar with the movement.
Start with body squats until you become familiar with the movement AND you find an appropriate apparatus for hip adduction. As an added benefit, as you're squeezing the ball between your legs, you're also working your inner thigh.
Bonus Move: If you want another squat variation that targets your vastus medialis, try a squat with externally rotated hips. To do this, simply set up with your feet rotated outwards a little more, around 40-45 degrees.
3. Narrow Stance Squats Or Leg Press
In order to activate the quadriceps to a higher degree, there needs to be a larger range of motion and flexion. This is done by using a narrow stance. The same concept applies to either a squat or leg press, making it easy to utilize in both exercises.
You want to aim at getting your feet as close together while being able to still maintain balance. There is no need to have your feet actually touch, but they should be pretty close.
Learn more about the different leg press variations in our article on the 7 Leg Press Foot Placements & Muscles Worked. Or, if you don't have access to a leg press machine, check out these Best Leg Press Alternatives.
4. Heel Elevated Squat
Having the heels elevated while extending the leg may cause higher activation in the vastus medialis. This can easily be done with squats and is actually often seen to assist trainees who have mobility issues.
To perform the Heel Elevated Squat, simply place two small plates behind you when you squat. Once you un-rack the bar, place your heels on the plates to elevate them, starting with your knees slightly bent. Now perform squats as normal.
Tip: Be sure to also implement normal squats so that you do not overdevelop the quads while minimizing hamstring activation.
5. 1.25 Squats or Pulse Squats
Remember that the vastus medialis will have more activation at the lower end of the squat when there is more flexion. Therefore, you can take advantage of this by performing 1.25 squats or pulse squats.
A 1.25 squat is basically just a squat. However, with each rep, you go down, then come up 1/4th the distance then go back down before coming back all the way up (and that's one rep).
A pulse squat is the same idea but may contain 2-5 1/4th reps (within the one main rep) before coming back up.
6. Bulgarian Split Squat
The Bulgarian split squat is infamous for causing intense activation of the quadriceps. Due to the body's positioning, it places a tremendous stretch on the vastus medialis, making it a prime pick for those wanting to grow this muscle. If you don't know what a Bulgarian squat is, it is a split squat that has your back foot up on a weight bench (or platform of similar height).
Tip: Start sloooowly with these as they are intense. If you are a beginner, start with normal split squats before you progress.
7. Split Squat with Elevated Front Foot
The split squat is another great exercise for overall quad development. To increase the stretch of the vastus medialis, elevate the forward leg slightly. The range will depend on the trainee, but 2-4” would work for most people. Again, this will create a larger ROM, which is what’s needed for growth of the vastus medialis as it has more activation during ranges with a smaller joint angle.
Tip: Start with a lower ledge and then progress to increasing the height
8. The Poliquin Step Up
For this movement, you will need a somewhat special implement known as a slant board. This is basically a wedge that you place your foot on. This allows you to stand with the weight on the balls of your foot. To set this up, place a couple plates on the ground so that the total height is around 6 inches.
Then place the slant board (or variation of it) on top. Place one foot on the board and then bring up the rest of the body. It is more or less a single leg squat with a very small range of motion and your weight toward the ball of your feet.
Because the Poliquin step-up has such a small ROM, these are done with high reps.
Bonus Move: An advanced variation of this is the Peterson step up, which uses a flat platform instead of a slant board. It will provide you with a larger range of motion and does a great job hitting the vases medialis.
9. Drop Lunge
The drop lunge involves standing on a platform (can be just several inches high) and then doing a forward lunge (or reverse lunge) so the working leg comes down to the floor from the platform while the stationary leg stays on the platform.
What this does is effectively increases the eccentric portion of the movement when a footsteps comes forward. This is important as it creates more time under tension. The eccentric portion of a movement has actually been found to be more responsible for muscle hypertrophy.
Tip: Do not use a load when you first do this exercise regardless of how strong you are, especially if using a large drop (a high platform). The difference in the drop can throw you off so spend some time using body weight only.
10. Step Ups (And Variations)
Step ups are great to hit the vastus medialis as they can allow a very large ROM. This obviously will differ depending on how high the step is. Remember that you will get more activation when there is 60-90 degree flexion.
Some people want to do these loaded but often times, it's better to just do volume with body weight. This is because a common “error” is that a trainee will push off with the back leg. This is normal and will happen to an extent. However, when the intensity is increased, the propensity to push off is increased which ruins the point of the load. (There are some versions of step ups that this is actually a part of the movement).
To do a variation of this exercise, start with both feet on the ground. Step onto an elevated surface, like a bench or plyo box, with your right foot, and keep your left leg straight. Placing all of your weight into your right quad, raise your left foot up to the bench or box, and then slowly lower back down. Complete all reps and then switch legs.
Best Vastus Medialis Workout
Now that you have a list of the exercises to use, let’s look at the best way to set up a workout routine to maximize strength and hypertrophy. The same concepts are going to apply to training your vastus medialis as to any other muscle. As you saw, the exercises above range in their specificity.
Some are all-around great quadricep exercises that hit your other quadriceps muscles while some are specific to hit the vastus medialis. You will train the vastus medialis whenever you involve leg extension, so don’t fall into the trap where you think you need to prioritize it every single exercise. Here’s a couple of examples of great lower body workouts that’s also centric to developing a huge teardrop.
Vastus Medialis Workout Option 1:
- Sumo Barbell Deadlifts: 3x5
- Squat With Externally Rotated Hips: 3x6
- Split Squats w/ Front Foot Raised: 3x8
- Leg Press w/ Narrow Stance: 3x12
- Step-Ups: 3x20 steps
- Plie Squats: 2x15-20
- The Poliquin Step Up: 2x20 (each leg)
Vastus Medialis Workout Option 2:
- Heel Raised Squats: 4x6
- Leg Press w/ Externally Rotated Feet: 4x6
- Bulgarian Squat: 3x8
- Plie Squat: 3x12
- Reverse Lunges: 3x20 steps
- Pulse Squats (Body Weight): 3x15 (3 pulses)
- The Poliquin Step Up: 2x20
About The Workout:
Notice that these workouts start with bigger exercise and then begins to utilize “smaller” exercises as the session progresses. Further, the vastus medialis workouts featured utilize a wide range of reps of 5-20 while mostly staying in the hypertrophy range of 8+ reps. It’s always a good idea to train for strength and hypertrophy, but since you are wanting to make the muscle more visual, you should focus on hypertrophy training.
When trying to maximize growth, the vastus medialis responds very well to volume. In a study looked at the effect of a volume equated program divided into two sessions and four sessions. Interestingly, the vastus medialis was specifically found to grow using both frequencies, albeit the twice a week actually had more growth3. This means that training your vastus medialis twice weekly will give you the greatest benefits.
In order to maintain continued growth, always implement progressive overload into your training. This is simply the idea that you need to continually put a greater load on the muscle for it to keep growing (check out a more detailed article on the progressive overload principle here).
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Training Your Vastus Medialis At Home
One major bonus of vastus medialis training (if you are wanting to focus on it) is that you can easily perform many of the exercises above at home. As mentioned, many of the exercises can be done just utilizing the body for sufficient stimulus. This includes exercises such as:
- Wall sit with hip adduction (use a simple ball for a stimulus)
- The Peterson step up
- Drop lunge
- Bulgarian squat
Still, when doing the majority of the exercises that could use a load, you will find that using a quality pair of resistance bands work great or you can also keep a set of dumbbells or kettlebells at home.
This equipment can be used for exercises like:
- Sumo deadlift
- Squat
- Split Squat
You'll want to workout at home in a similar manner as you would the gym. The primary difference is you will not have as wide of a selection of resistance, so the reps will vary but will generally be higher.
Programming Tips For At Home Vastus Medialis Workouts
Aim to do 3-4 sets of each exercise. However, instead of reps, work up until you hit about an 8 RPE on each set. RPE stands for “rate of perceived exertion” and is basically a scale to judge the intensity used.
An RPE of 8 means that you’re working up to about 80-85% of max reps. It’s a bit of a guessing game, but utilizing this with the concept of progressive overload as your overarching guide and you’ll be great.
Benefits Of Strengthening The Vastus Medialis
Regardless of your goal or sport, training the vastus medialis is going to make a drastic impact on your development. It’s important to remember that it is impossible to specifically isolate this muscle as all exercises will be strengthening the quadriceps as a whole. Being that the quadriceps are the primary extensor of the lower leg, it plays a critical role in the vast majority of movements.
Let's look at the benefits of focusing on your vastus medialis.
1) Aesthetics:
“Don’t skip leg day” and "chicken legs" are two memes in the fitness world generally aimed at trainees who are sporting legs that possess less than desirable development. That in itself is enough to illustrate that small legs aren't aesthetically pleasing. Having developed quads is a sign of time and commitment in the gym. Aesthetically, speaking the bulk of the thigh from the front comes from developed vastus lateralis and the vastus medialis.
If you were to do a quick google search, you would find that many trainees specifically look how to develop that “teardrop muscle above the knee”. They are talking about the vastus medialsi. This muscle really accents the entire thigh when you have spent the time to beef it up.
2) Improved Performance:
As mentioned, the quadriceps as a whole are critical to human performance. Athletes from all sports, even dancers who need to jump, benefit from having stronger quadriceps muscles. More so, if you are wanting to stay injury free during athletic events, you’ll also want developed quadriceps. Along with the hamstrings, the quadriceps make up a good portion of injuries seen in athletes.
Again, the vastus medialis is part of the quadriceps, so even if you are only concerned with the aesthetics, you will still receive the performance benefits.
3) Knee Stability:
Providing a solid structure for the knee joint and mitigating knee injury is what makes the vastus medialis really stand out from the other muscles of the quadriceps. People who have a more developed vastus medialis have been found to be less likely to develop knee pain4.
Specifically, a weak or imbalance in the vastus medialis has been found to be the primary cause of what’s know as patellofemoral pain syndrome. This makes it the main muscle that is examined and addressed in patients suffering from this pain.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Time To Focus On Your Vastus Medialis
Similar to any muscle, if you want to make it grow, all you need to do is give this quad muscle a little extra attention. The above exercises and workouts now give you the tools to do that for your vastus medialis during your next leg day.
Now go make your quads tear up!
For more great quad moves, check out these Best Quadriceps Exercises and the Best Vastus Lateralis Exercises.
References:
- Mirzabeigi E, Jordan C, Gronley JK, Rockowitz NL, Perry J. Isolation of the Vastus Medialis Oblique Muscle During Exercise. The American Journal of Sports Medicine. 1999;27(1):50-53. doi:https://doi.org/10.1177/03635465990270011601
- Irish SE, Millward AJ, Wride J, Haas BM, Shum GL. The Effect of Closed-Kinetic Chain Exercises and Open-Kinetic Chain Exercise on the Muscle Activity of Vastus Medialis Oblique and Vastus Lateralis. Journal of Strength and Conditioning Research. 2010;24(5):1256-1262. doi:https://doi.org/10.1519/jsc.0b013e3181cf749f
- Yue F (Leon), Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Applied Physiology, Nutrition, and Metabolism. 2018;43(5):475-481. doi:https://doi.org/10.1139/apnm-2017-0575
- Wang Y, Wluka AE, Berry PA, et al. Increase in vastus medialis cross-sectional area is associated with reduced pain, cartilage loss, and joint replacement risk in knee osteoarthritis. Arthritis and Rheumatism. 2012;64(12):3917-3925. doi:https://doi.org/10.1002/art.34681
Sam Coleman
Author