The vastus lateralis and intermedius are two of the four muscles that combine to make up the quadriceps. The quadriceps lay on the front of your upper leg and work to move the knee joint. The vastus lateralis is the muscle on the outside of your quadricep group, the farthest quad from the midline of your body. The vastus intermedius is in the middle of your thigh. Some simple strengthening exercises can be done to work these two muscles.
Abduction
The abduction exercise can be performed using no weight or the intensity can be increased with a resistance band. To perform this exercise stand with your feet hip-width apart. Slowly raise one foot off the ground and in a controlled manner, move it out to the side by separating it from your other leg, as far as you feel comfortable, hold for one second then return to the starting position. To use a resistance band, attach one end to the moving ankle and the other end to an immovable point far enough so there is tension in the band. Try to do one to three sets of 10 to 15 repetitions per leg.
Step Ups
For the step up exercise, you will need a firm surface to step onto, elevated about 8 inches or more, depending on your ability. Use free weights for an added challenge. Begin by standing off of the elevated surface but with your body in front of it. Hold a free weight in each hand, if you are using them. With one foot, slowly and in a controlled manner, step onto the elevated surface. Follow up with your other foot and step back down leading with the same foot. Attempt to perform one to three sets of 10 to 15 repetitions per side.
Deadlift
To do a deadlift you will need a barbell. Stand with the barbell on the ground and your feet just underneath the bar. Squat down and place your hands on the barbell so they are arranged with one facing forward and the other backward. Keeping your chest and head up, slowly lift the bar off the ground and straighten your legs so you are standing up, holding the barbell. Hold this position for one second, then slowly and in the same way you stood up, squat back down to return the bar to the ground. Try to perform one to three sets of 10 to 15 repetitions.
Squat
You can perform a squat using weights or just your own body weight, it is your choice. To start, stand with your feet hip-width apart, with your toes pointing slightly to each side. Stabilize yourself by depressing your shoulders and contracting your ab and back muscles, while pointing your buttocks out. Slowly lower yourself down into a squat, but be sure your knees do not extend over your toes. You can compensate for this by pointing your buttocks out further, as if you were going to sit down on a seat. When you have gone down as far as possible, slowly bring yourself up, back to the starting position and repeat. Work up to one to three sets of 10 to 15 repetitions.
References
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- "ACSM's Guidelines for Exercise Testing and Prescription"; Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.); 2006
- SportsInjuryClinic: Resistance Band Standing Abduction Exercise
- American Council on Exercise: Exercise Library: Upper Leg Exercises
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