Exercises for the Vastus Lateralis

Vastus Lateralis: 500+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the vastus lateralis does

The vastus lateralis is the largest of the four quadriceps muscles, on the outer front of the thigh. It straightens the knee, and it does a large share of the work in standing up, climbing stairs and jumping.

How to train it

Squats, the leg press and lunges all work it hard, and leg extensions isolate it. A deep, controlled knee bend gives it the most work.

Five to start with

  1. 1
    IntermediateBarbell Back Squat (High-Bar)

    The main heavy lower-body lift for the quadriceps.

  2. 2
    BeginnerLeg Press

    Heavy quad work without loading the spine.

  3. 3
    IntermediateHack Squat

    A machine squat that keeps the work on the quadriceps.

  4. 4
    BeginnerLeg Extension

    Isolates the quadriceps.

  5. 5
    IntermediateBulgarian Split Squat

    One leg at a time, with a deep knee bend.

All 500+ exercises that work the vastus lateralis