After the hip angle measurement, initial knee angle was recorded using a goniometer with measurements taken using the following landmarks; the lateral malleolus, the lateral epicondyle, and the center
of the vastus lateralis.
The best exercise I've found to increase the strength
of the vastus medialis, and maybe the VMO (if those fibers exist), is the step - down.
The lowest portion
of the vastus medialis, closest to the inside of the patella, is thought to contain fibers that run in a more oblique direction than other parts of the muscle.
In addition to these impressive strength improvements, the researchers also measured increases in muscle mass
of the vastus lateralis and the quadriceps as a whole.
Indeed, over a 2 - year period of Olympic weightlifting training, Häkkinen et al. (1988) observed 6 % increases in size
of the vastus lateralis muscle cross-sectional area.
However, Nisoli's team found that the BCAAem restores the fiber cross-sectional area
of vastus, gastrocnemius, and tibialis muscles of B6129SF2 mice, improves their endurance, whether they are sedentary or exercised, and improves their motor coordination, particularly if they are exercised.
Not exact matches
Its huge size trumps the dimensions
of the sponge previously recognised as the largest — a colony
of Aphrocallistes
vastus with respective measurements
of 3.4, 1.1 and 0.5 metres found in shallow waters off western Canada.
Pseudoscorpion species around the world have been found stowing away aboard a variety
of animals, and now A.
vastus has been spotted travelling by bat in New Zealand (New Zealand Journal
of Zoology, doi.org/833).
This is also false — the truth is that most bodybuilders don't even know how to target the four quads (
vastus lateralis, medialis and intermedius, as well as the rectus femoris), nor do they know how to exercise the many muscles located on the inside
of your upper thigh.
The 4 parts
of the quads are the
vastus lateralis,
vastus medials,
vastus intermidius, and rectus refomirs.
The
vastus medialis is part
of the quadriceps muscle group.
The Quadriceps are group
of 4 muscles in the front
of the thigh —
vastus lateralis,
vastus intermedius,
vastus medialis, and the rectus femoris.
This lack
of a strong relationship differs from observations made in resistance - trained individuals who are not Olympic weightlifters relationships, where a moderate - to - strong association between 1RM power clean and
vastus lateralis muscle cross-sectional area has been observed (McMahon et al. 2015).
However, Yavuz et al. (2015) found that front and back squats displayed equal levels
of muscle activity for the
vastus lateralis and rectus femoris but greater levels in the front squat for the
vastus medialis (with the same relative loads).
Vincent et al. (2007) took muscle biopsies from the
vastus lateralis and reported that individuals with the R allele displayed a type I, type IIA and type IIX distribution
of 50 ± 2 %, 37 ± 2 %, and 14 ± 2 %, while individuals with the XX allele displayed a type I, type IIA and type IIX distribution
of 55 ± 3 %, 35 ± 2 %, and 9 ± 1 %.
When assessing maximal knee angle (flexion), mean power output in the concentric phase a squat exercise, and
vastus lateralis EMG amplitude, the test - re-test reliability measured by the coefficient
of variation (COV) ranged between 5.3 — 7.8 %, which suggests that these measurements are comparatively consistent but not perfectly replicable.
Tesch et al. (1984) reported that
vastus lateralis type II fiber proportion was greater in a combined group
of Olympic weightlifters and powerlifters than in a group
of endurance athletes, but did not differ from an untrained control group.
Interestingly, if you are having a hard time contracting your
vastus medialis oblique (VMO) in your knee, the last 15 degrees
of this movement can be helpful, but careful with the torque into your knee joint.
The quadriceps muscles and other tissues such as the retinaculum are too tight on the outside
of the knee and the
vastus medialis oblique muscle is weak on the inside
of the knee.
The four heads
of the quadriceps femoris — or simply the quadriceps — include the following: rectus femoris,
vastus lateralis,
vastus intermedius and
vastus medialis.
The
vastus lateralis sets the lateral boundary
of the quads, which borders the IT band.
The rectus femoris and
vastus intermedius are both approximately in the center
of the thigh, between the
vastus medialis and lateralis.
As such, the
vastus intermedius is completely covered and is therefore hidden from the surface anatomy view
of the anterior thigh.
Basically, it lays out the evidence that there's likely no leg exercises (including variations
of hip width / angle, foot / ankle angle, ROM, etc.) that significantly emphasize the
vastus medialis over the
vastus lateralis.
Due to the more upright upper body posture, the Front Squat focusses strongly on the muscles on the anterior side
of the thighs, the quads or quadriceps (the quadriceps consists
of a group
of four muscles, the
vastus lateralis, the
vastus medialis, the
vastus intermedius and the rectus femoris).
Your inner thigh is made up
of a muscle called
vastus medialis, while your outer thigh is called the
vastus lateralis.
Hulmi et al. [87] found that 21 weeks
of supplementing 15 g
of whey before and after resistance training increased size and altered gene expression favorably towards muscle anabolism in the
vastus lateralis.
The Quadriceps are made out
of four muscles,
vastus medialis,
vastus intermedius, the
vastus lateralis, and the rectus femoris.
The exercise works mainly the quadriceps muscles
of the front
of the thigh — the rectus femoris and the
vastus muscles.
Jenkins et al. (2015) found that the reliability
of EMG amplitude was high during a 1RM knee extension test for the rectus femoris,
vastus lateralis, and
vastus medialis during (ICC = 0.88, 0.83 and 0.94) and similarly high for the same measure
of EMG amplitude measured during MVIC knee extension (ICC = 0.81, 0.86 and 0.78).
For example, the quadriceps is a set
of powerful muscles that extend the leg (open the knee joint) and muscles
of the quadriceps, like the
vastus medialus, are major players in inner thigh tone as well.
This is an advanced option that heavily targets the quadriceps muscle
of the thigh, particularly the
vastus medialis oblique (VMO) fibers.
The short head
of the muscle starts between the adductor magnus and the
vastus lateralis and extends up as high as the insertion
of the glute muscles.
Strengthening the
vastus medialis muscle should be your first line
of attack.
However, more stress is placed on the
vastus medialis, which gives the teardrop look
of the quads.
Under local anaesthesia (1 % Xylocaine) a resting biopsy from the
vastus lateralis
of one leg was obtained 3 h after commencement
of the tracer infusion using a 5 - mm Bergstrom needle modified with suction, during the first trial only.
In most studies in untrained subjects, measurements
of muscle fascicle length have been taken in the front thigh, predominantly the
vastus lateralis (Reeves et al. 2003; Alegre et al. 2006; Blazevich et al. 2007; Seynnes et al. 2007; Reeves et al. 2009; Erskine et al. 2010; Raj et al. 2011; Guilhem et al. 2012; Scanlon et al. 2013; Baroni et al. 2013; McMahon et al. 2014) and rectus femoris (Scanlon et al. 2013; Baroni et al. 2013) and only a minority
of measurements have been taken in other lower body muscles, such as the gastrocnemius (Duclay et al. 2009; Raj et al. 2011), biceps femoris (Potier et al. 2009).
A case
of a traumatic sciatic nerve paralysis was successfully treated with the transfer
of the long digital extensor tendon
of origin to the
vastus lateralis muscle after a portion
of the latter had been separated from its insertion on the patella.