Do you want to learn how to target outer quads? Read on, as we will share some simple exercises targeting outer quads.

The outer quadriceps, also known as the vastus lateralis, is a muscle group that can be difficult to target effectively. This muscle group is responsible for extending the knee and is commonly underdeveloped compared to the other quadriceps muscles.

However, with the right exercises and training techniques, it is possible to target the outer quads and build more muscular, more defined legs.

This article will provide an overview of some of the best exercises for targeting the outer quads, including tips for proper form and progression. Whether a beginner or an experienced lifter, these exercises will help you achieve your fitness goals and build more muscular, more defined legs.

Table of Contents

What Is The Outer Quad?

The quadriceps muscle group is located in the front of the thigh and consists of four muscles: the rectus femoris, vastus medialis, vastus intermedius, and the vastus lateralis. The outer quad, also known as the vastus lateralis, is the muscle that sits outside the thigh, running from the hip to the knee.

It is responsible for extending the knee and is involved in activities such as running, jumping, and climbing stairs. It is also an important muscle group for overall leg development, symmetry, and knee stability.

10 Exercises That Target The Outer Quad

Targeting the outer quads can be challenging, but with the right exercises and training techniques, it’s possible to build more muscular, defined legs. This section will discuss ten must-do exercises for targeting the outer quads.

1. Lunges

Lunges are an excellent exercise for targeting the outer quads. Step out wide and keep your knee tracking over your toes.

Here’s how to properly perform lunges:

Start by standing with your feet hip-width apart and your hands on your hips.
Step forward with one foot and bend your front knee, lowering your body straight down. Make sure to keep your front knee tracking over your toes and your back leg straight.
Lower your body until your front thigh is parallel to the ground and your back knee is hovering above the floor.
Push through the heel of your front foot to raise your body back up to the starting position.
Alternate legs and repeat for the desired number of reps.

2. Step-Ups

Step-ups are another excellent exercise for targeting the outer quads. Make sure to keep your knee tracking over your toes and drive through the heel of your front foot.

Here’s how to properly perform step-ups:

Start by standing in front of a step or bench with your feet hip-width apart.
Place your right foot on the step or bench and press through the heel to lift your body up onto the step.
Keep your core engaged and your knee tracking over your toes as you step up onto the step.
Step back down with your left foot, returning to the starting position.
Alternate legs and repeat for the desired number of reps.

3. Bulgarian Split Squats

Bulgarian split squats are an excellent exercise for targeting the outer quads. Make sure to keep your front knee tracking over your toes and drive through the heel of your front foot.

Here’s how to properly perform Bulgarian split squats:

Start by placing a bench or box behind you. Stand facing away from the bench with your feet hip-width apart.
Place the top of one foot on the bench behind you, keeping your heel lifted.
Lower your body by bending your front knee, keeping your core engaged and your back leg straight. Make sure to keep your front knee tracking over your toes.
Lower your body until your front thigh is parallel to the ground and your back knee is hovering above the floor.
Push through the heel of your front foot to raise your body back up to the starting position.
Alternate legs and repeat for the desired number of reps.

4. Leg Press

The leg press is a great machine exercise for targeting the outer quads. Make sure to keep your feet wide and pointed outwards.

Here’s how to properly perform the leg press:

Start by sitting in the leg press machine and adjusting the seat so that your knees are aligned with the machine’s pivot point.
Place your feet on the platform, with your feet hip-width apart, and point your toes outwards.
Lower the weight by bending your knees, keeping your back pressed against the seat and your core engaged.
Stop when your thighs are parallel to the floor, and then press back up by extending your knees, returning to the starting position.
Repeat for the desired number of reps.

5. Cable Kickbacks

Cable kickbacks are an excellent exercise for targeting the outer quads. Make sure to keep your knee tracking over your toes and drive through the heel of your foot.

Here’s how to properly perform cable kickbacks:

Start by attaching an ankle cuff to a low cable pulley. Stand facing away from the machine and take a step forward, placing the ankle cuff around your right ankle.
Take a step forward with your left foot, and lean forward slightly with a slight bend in your left knee.
Keeping your right leg straight, lift your right heel towards your glutes, feeling a contraction in your outer quad.
Lower your foot to the starting position and repeat for the desired reps.
Perform the same number of reps on the other leg.

6. Squats

Squats are an excellent exercise for targeting the outer quads. Keep your feet wide and pointed outwards, and drive through the heels.

Here’s how to properly perform squats:

Start by standing with your feet hip-width apart and your hands on your hips.
Lower your body by bending at the hips and knees as if you were sitting back in a chair.
Keep your chest up, and your core engaged, and make sure to keep your feet pointed forward and your knees tracking over your toes.
Lower your body until your thighs are parallel to the ground or lower if you’re comfortable.
Push through your heels to raise your body back to the starting position.
Repeat for the desired number of reps.

7. Box Jumps

Box jumps are an excellent exercise for targeting the outer quads. Make sure to drive through the heel of your foot and keep your knee tracking over your toes.

Here’s how to properly perform box jumps:

Start by standing in front of a box or step with your feet hip-width apart.
Lower into a quarter squat position by bending your hips and knees and swinging your arms back.
Explosively extend your hips, knees, and ankles, and jump onto the box or step.
Land softly on the box or step with your hips and knees slightly bent to absorb the impact.
Step or jump back to the starting position, and repeat for the desired reps.

8. Single-Leg Deadlifts

Single-leg deadlifts are an excellent exercise for targeting the outer quads. Make sure to keep your knee tracking over your toes and drive through the heel of your foot.

Here’s how to properly perform single-leg deadlifts:

Start by standing on one leg with your other slightly lifted behind you.
Hinge at the hips, and lower your torso towards the ground while keeping your back straight.
As you lower, raise your non-standing leg behind you and reach toward the ground with the opposite hand. Keep your core engaged throughout the movement.
Pause at the bottom of the movement, and then drive through your heel to return to the starting position.
Repeat for the desired number of reps, and then switch legs.

9. Cable Pull-Throughs

Cable pull-throughs are an excellent exercise for targeting the outer quads. Make sure to keep your knee tracking over your toes and drive through the heel of your foot.

Here’s how to properly perform cable pull-throughs:

Start by attaching a rope or stirrup handle to a low cable pulley. Stand facing away from the machine with your feet hip-width apart.
Take hold of the rope or handle with both hands and lean forward with a slight bend in your knees.
Keep your back straight and core engaged, and drive your hips forward while pulling the cable towards you.
Pause at the end of the movement, and then return to the starting position by extending your hips.
Repeat for the desired number of reps.

10. Sled Pushes

Sled pushes are an excellent exercise for targeting the outer quads. Keep your feet wide and pointed outwards and drive through the heels.

Here’s how to properly perform sled pushes:

Start by attaching a sled to a harness or placing weight plates on a sled. Stand behind the sled with your feet hip-width apart.
Take a wide stance with your feet, pointed outwards, and bend your knees slightly.
Drive through your heels, and push the sled forward, keeping your core engaged and your back straight.
Keep pushing the sled until you reach the end of your workout area, and then walk backward to return to the starting position.
Repeat for the desired number of reps.

Conclusion

It’s important to note that proper form is crucial to reap the benefits and avoid injury. It’s always a good idea to check with a qualified trainer before starting any new exercise routine.

Remember to include other exercises that target other muscle groups in your routine and allow for adequate rest and recovery between workout sessions. You can build stronger, more defined legs and achieve fitness goals with the right exercises and training techniques.

How To Target Outer Quads: 2023 Must Do Exercises