Log In
Challenge-banner

Jim Gem: Target the Teardrops

Hone in one of the toughest areas of the quads to develop with these technique pointers and sample workout.

Jim Gem: Target the Teardrops
Written By Jim Stoppani, PhD
Updated November 29, 2018

Training legs is important for maximizing strength and muscle mass and for not being that guy (or girl) whose biceps are bigger than his quads. (Seriously, that's not a good look.) But short shorts went out of style long ago and what's fashionable today are long inseam shorts that cover up the quads almost completely.

One area that often remains visible, however, is the vastus medialis muscle that hangs down on the inner side of the knee. In bodybuilding lingo, this is called the "teardrop," because when it's fully developed, that's exactly what it resembles. Unlike the aforementioned guy's bird legs, the teardrop is definitely a good look.

Hitting the teardrop doesn't just happen automatically with any leg exercise, though, which is why the vastus medialis is often underdeveloped. There are a few exercises and techniques you can do to place more focus on this area. First, don't go so heavy on barbell squats. One study found that keeping the weight lighter and the reps relatively high while squatting allowed for

... Subscribe to read more!


Access Every Article, Workout, Meal Plan, & App For $1


Related Articles

Challenge-banner

Foundations


Training


Nutrition


Supplementation


Health