The vastus intermedius is one of the four muscles of the quadriceps, which make up the front of the thigh. Its function is to flex and extend the knee joint with other leg muscles. It lies beneath the rectus femoris, which is the tear-shaped muscle on top of the thigh, and is partially covered by the vastus medius and lateralis. Because this muscle shares the same nerves and connective tissues with other muscles in the thigh, you cannot isolate this muscle to train or move, advises the National Academy of Sports Medicine. Exercises that move all of your lower body will work the vastus intermedius.
Dumbbell Squats
Step 1
Stand with your legs about shoulder-width apart, and hold a 20-lb. dumbbell in each hand near your shoulders with your elbows close to your body.
Step 2
Inhale and squat down as low as you can while keeping your torso upright and your knees and feet pointing forward.
Step 3
Exhale and stand straight up without moving your spine. Perform three sets of eight to 10 reps.
The Pistol
Step 1
Wrap the middle of a rubber tubing around a pullup bar or a similar apparatus. Hold the handles of the tubing with each hand, and stand back until it is slightly taut. Extend your right leg in front of you so that it is parallel to the ground.
Step 2
Inhale and squat down on your left leg as low as you can with your torso upright. Keep your arms extended in front of you, and your right foot flexed toward your body.
Step 3
Exhale and stand straight up without losing your body alignment. Do not pull the tubing because you will lose your balance. Perform two to three sets of four to six reps per leg.
Front and Back Lunge
Step 1
Stand with your feet together and step forward with your right leg. Lunge straight down until your left knee touches the ground with your torso upright.
Step 2
Exhale and step back to the standing position without hunching your back or shoulders. Step back with your right leg and lunge straight down until your right knee gently touches the ground.
Step 3
Exhale and step back to the standing position. Perform two to three sets of 10 lunges per leg.
Tips and Warnings
- Other exercises and activities, such as cycling, running, hiking, yoga, martial arts and jumping, also train your legs and hips. Incorporate some of these activities to improve stability and strength in your quadriceps. Stretching this muscle group can also alleviate tension and hyperactivity in your thighs that can inhibit your hips from doing their work, says fitness professional Ann Frederick, co-author of "Stretch to Win."
Things You'll Need
- Two 20-lb. dumbbells
- Rubber tubing
- Pullup bar
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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