The vastus medialis is one of the muscles on the front of the thigh. Many people still know how to exercise the vastus medialis. In fact, you can use bodyweight squats, bodyweight scissor walking lunges, side lunges, scissor jumps, and high back bows. Follow these five training methods. So. What are the exercises for the vastus medialis? Let’s take a look at the actions next.
Body weight squat
1. Stand upright, with your feet shoulder-width apart and your hands interlaced behind your head. This is the starting position of the movement.
2. Bend your knees, keep your back straight, sit your hips back, squat down, and inhale at the same time. Until your thighs are parallel to the ground.
3. Then stand up and return to the starting position while exhaling.
Walking with body weight
1. Stand upright, with your feet shoulder-width apart and your hands around your waist. This is the starting position of the movement.
2. Step forward with one leg, bend both knees and lower the hips, lowering the body until the knee of the back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.
3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.
4. Walk forward with your legs alternately in a lunge squatting motion. If necessary, turn around until the recommended number of times.
Side lunge
1. Stand upright, with your knees and hips slightly bent, your feet shoulder-width apart, and your head held high. This is the starting position of the movement.
2. Take a big step to one side of your body, keeping your toes pointed forward, bend the knee and hip on that side to perform a side lunge, and straighten the other leg. Make sure to keep your head up, your chest up, and your back straight.
3. Stay at the bottom for a while, then use the heel of the weight-bearing side to push the body back to the starting position.
4. Repeat the above actions on the other side, alternating legs to the recommended number of times.
Scissors jump
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Jump up as much as possible, swing your arms, change the position of your legs, and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
High back lunge
1. Place the barbell on the rack at shoulder height and add appropriate weight. Place a fixture about 5 cm high behind you. Use the middle part of your trapezius to lift the barbell and step on something solid with both feet. This is the starting position of the movement.
2. Step one leg back, keep your back straight, bend your hips and knees to lower your body, and inhale at the same time. Until the back knee touches the ground.
3. Pause at the bottom for a moment, then stand up and return to the starting position while exhaling.
4. Repeat the above action with the other leg, and repeat the action with both legs alternately to the recommended number of times.
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