Even development of the quadriceps is always something that has troubled me. Here are some reasons you may have uneven development...

• You have a leg length discrepancy - this primarily creates uneven development when squatting as due to force patterns the longer leg will tend to take more load which equates to more muscular development.
• You are not doing single leg training - single leg training eliminates leg dominance which will equate to even development if you keep each leg equal in terms of reps, sets, tempos and weight.
• You have altered feet placement - this occurs in any leg exercise. External rotation of the feet (turning your toes out) will equate to increased activity of the Vastus Medialis in comparison to the Vastus Lateralis and vice versa. In order to maintain even development you must make sure you have equal foot placement.

Excellent points Daniel.  I try to not only mix up types of exercises but also volume and foot placement.  You can also do squats or leg presses with your feet close together - this is a great stimulus for the Vastus Lateralis (VL).  I find that Hack Squats and Front Squats, while they work the whole quad, put extra emphasis on the Vastus Medialis (VM) -  as long as you keep your feet lower on the Hack Squat platform (higher foot placement hits the hams and glutes more).  With Front Squats, you don't really need to point your feet out to target the VM like with Back Squats because the weight is over the Quads.

 

Leg length discrepency is genetic (unless the result of a bad break or accident) and, like dumbells for chest, single leg training will help "fix" this.  Another point to add is that the shape of your quads, the type of muscle bellies you have (long or short), and the amount of stimulus you need to create growth are also genetically pre-determined.  Longer muscle bellies have more muscle fibers and therefore more growth potential.  Some people can just walk up a flight of stairs or look at a squat rack and their legs grow.  Others are like me where they need to beat them like a plow horse and then some just to get some growth :-)  I think somtimes people forget that your Quads and Calves support your body weight all day when you are standing so they need some real concerted training to make them grow :-)  HTH!

 

John

Some great points John! I think me and you are pretty much on the same wave length on eveything!

Even development of the quadriceps is always something that has troubled me. Here are some reasons you may have uneven development...

• You have a leg length discrepancy - this primarily creates uneven development when squatting as due to force patterns the longer leg will tend to take more load which equates to more muscular development.
• You are not doing single leg training - single leg training eliminates leg dominance which will equate to even development if you keep each leg equal in terms of reps, sets, tempos and weight.
• You have altered feet placement - this occurs in any leg exercise. External rotation of the feet (turning your toes out) will equate to increased activity of the Vastus Medialis in comparison to the Vastus Lateralis and vice versa. In order to maintain even development you must make sure you have equal foot placement.

Excellent points Daniel.  I try to not only mix up types of exercises but also volume and foot placement.  You can also do squats or leg presses with your feet close together - this is a great stimulus for the Vastus Lateralis (VL).  I find that Hack Squats and Front Squats, while they work the whole quad, put extra emphasis on the Vastus Medialis (VM) -  as long as you keep your feet lower on the Hack Squat platform (higher foot placement hits the hams and glutes more).  With Front Squats, you don't really need to point your feet out to target the VM like with Back Squats because the weight is over the Quads.

 

Leg length discrepency is genetic (unless the result of a bad break or accident) and, like dumbells for chest, single leg training will help "fix" this.  Another point to add is that the shape of your quads, the type of muscle bellies you have (long or short), and the amount of stimulus you need to create growth are also genetically pre-determined.  Longer muscle bellies have more muscle fibers and therefore more growth potential.  Some people can just walk up a flight of stairs or look at a squat rack and their legs grow.  Others are like me where they need to beat them like a plow horse and then some just to get some growth :-)  I think somtimes people forget that your Quads and Calves support your body weight all day when you are standing so they need some real concerted training to make them grow :-)  HTH!

 

John