Outer Quad Muscle Information

The quadriceps muscle is made up of four main components: the rectus femoris on the front of the thigh, the vastus intermedius under the rectus femoris, the vastus lateralis on the outside and the medialis on the inner thigh. The vastus lateralis is the outer quad.

Description

The vastus lateralis is the largest of the four quad muscles. The muscle originates at the outer top of the thigh bone and attaches to the top of the kneecap through the same tendon that serves the other three quad muscles.

Function

The function of your outer quad is to extend the knee. In daily living, you use this muscle when you climb stairs or when you stand up from a chair. Biking is an endurance activity that develops your outer quads.

Development

If you are trying to get massive outer thighs, weighted squats, lunges, the leg press machine and the knee extension machine all target this muscle group. For maximal muscle growth, work with a weight heavy enough that you can only do about four to six repetitions before you have to rest.

Toning

If your goal is to tone your outer thigh rather than bulk it up, then use bodyweight-only squats and lunges. Power moves like jump squats and lateral jumps also strengthen the outer thigh and increase your ability to jump and change direction quickly in other sports.

Stretching

Two common stretches for the quad muscles are the standing and side-lying quad stretch. To do the standing stretch, use a wall or a chair for balance. Stand on one leg and bend the opposite knee. Keep the knee pointed to the floor and hold your foot so that your heel is in toward your butt and your knee stays pointed to the floor. Hold the stretch for about 20 seconds and repeat on the other side. To do this stretch on the floor, lie on your side. Bend the top leg so that the knee is still pointing down in line with the bottom leg. Hold the foot of the top leg so that the heel is pointing to your butt. The top leg stays parallel to the bottom leg.

Injury

The outer quad is not as injury-prone as the hamstrings or iliotibial band of the upper leg. The most common injuries to this area, according to Sports Injury Clinic, are quad strain and contusion. A strain is a tear in the muscle; it can be a small tear or a complete rupture that requires surgery to fix. A contusion happens when something hits you in the outer thigh, like another player or the ground. Contusions usually heal quickly, but not if you keep reinjuring yourself in the same place. If you experience a great deal of swelling, or if you experience a loss of range of motion, see a doctor about your injury.