3 Leg Programs by Jim Stoppani

Jim Stoppani, Ph.D., offers three leg programs aimed at addressing lagging areas of the lower body. Most athletes face three problem areas: the inner quadriceps (vastus medialis, or the "teardrop"), the inner hamstrings, and the outer calves.

For targeted work on the vastus medialis (the inner part of the quadriceps above the knee), you should not squat too deep. Research has shown that reducing range of motion – stopping when the thigh is just above parallel – shifts the load to the quadriceps and reduces the involvement of the glutes and hamstrings.

To avoid sacrificing any muscle group, alternate squatting styles: in one workout, use maximum weight with a shortened range of motion; in another, work with lighter weight but squat as deep as possible. For targeted work on the inner quadriceps, leg presses and extensions with toes pointed outward are also effective. These movements should definitely be included in your leg workout to improve lower body aesthetics.