Need TEARDROP help

[RhiannonW]

[font size="1" color="#FF0000"]LAST EDITED ON Aug-06-02 AT 02:19PM (Est)[/font][p]The smaller muscle right above the knee opposite the quadracep...is that called the teardrop? If so, my left leg has a nice teardrop muscle, but my right is lacking noticeably. What exercises can increase the muscle mass for that particular area? I weight train twice a week and do step 4 times a week. I've been doing more squat reps for my right leg and turning my toe out a bit - trying to build up and isolate that muscle more, but getting no results. Are squats the exercise I need to do, or is there something better I could be doing instead or in addition to squats? And how many reps should I be doing?

I find forward lunges very hard to do and keep the correct form(especially my right leg). Back lunges are not even challenging. What am I doing wrong? Stepping too far forward? Using too much weight? I use weight as I'm trying to add some puff to my flat butt, but I don't feel I'm getting results because I don't feel correct form.
Any help will be appreciated.

Thank you!

 

[BronzedGoddess]

If you have access to a gym you can do the leg extention machine and only use the right leg to build it up. It will also help to strengthen the ligaments and tendons around the knee to help keep it strong and stable.

 

[annie2867]

I have the same problem, my left has more of a teardrop then my right. I am 5"3' and weigh 112 lbs. I used to work my legs like crazy and never got what I wanted so I am putting this down to GENETICS. Now I only work my legs once a week and they look the same as when I would do them 2 or 3 times a week, I got tired of putting out the effort for nought. I believe that the lunges and leg extensions are what produce the teardrop. If you have a problem with forward lunges, can't you do stationary lunges with a heavy barbell? If you don't already have Leaner Legs or Pure Strength Legs, I have to say that they are definitely the best leg workouts around! I also saw a post where it was suggested that the side that was more undeveloped would need a little extra work, maybe an extra set or two, but with the same weight or just a couple of lbs heavier. I tried doing the leg extension machine at the gym with both legs moving at the same time and also with the one legged extension, I think I would use around 35-45, I can go heavier with a barbell?? it didn't make any difference to my legs, we're all different you might have more luck. If you hit apon something that works, please share.

Thanks!

 

[Cathe Friedrich]

Hi Rhiannon! One of the best exercises for the "teardrop" effect is a leg extension. In my opinion, this exercise works best on a leg extension machine however, most people do not have this unit in their home. You can simulate this exercise by putting a 15 pound ankle weight around your ankle and sitting on a table with your legs hanging off the end (simply raise and lower your leg for 3 sets of 15 reps). Although this will not challenge your muscle as effectively as a leg extention machine, it will target that specific quad area. You could also put a heavy dumbell between your feet and lift that while sitting on the table too but it may be prove to be too distracting as you try not to drop the dumbbell while doing the reps.

Forward lunges are a little harder to do than back lunges due to the gravitational pull forward. Many find that this forward force hurts their knees. You can modify forward lunges by lunging forward onto a step vs the floor. This will decrease the impact and distance of the lunge making it a little easier yet more comfortable. If you are looking for a substitute exercise, you could do a static lunge. Good Luck!

 

[Maribeth]

Rhiannon,
The entire front of the thigh is actually the quadriceps, which is a muscle group--vastus medialis, vastus lateralis, vastus intermedius and rectus femoris. The area that is commonly referred to as the teardrop, just above the knee to the inside, are the oblique fibers of the vastus medialis, which plays a very important role in maintaining healthy knees for women.

In physical therapy, we frequently have to target this area for people who have patellofemoral problems. There are a couple of ways to enhance the firing--first, concentrate on the last 30-45 degrees when you work on knee extension exercises--this is where the oblique fibers are really worked. Another trick is to do exercises that involve knee extension while contracting the adductors, like doing wall squats or leg presses while keeping a small ball or towel pressed between your knees. This helps because branches of the nerve that supply the adductors also partially supply the oblique fibers of the vastus medialis--signals that cause the adductors to contract will also help the vastus medialis to contract, too.

Sorry for the book! This is an area of particular interest to me, not only because I treat many people who need this type of training, but because I have to do it myself.

Hope this helps!
Maribeth

 

[honeybunch]

This area is one of my problem areas, and I've found that leg extensions work best. Lots of votes for that exercise.

 

[Jane P]

Wall sits

This is an exercise that you don't see in tapes or DVDs, and that is unfortunate. Basically you lean against a wall in squat position and hold it. You try and work up to three sets of three minutes at a time. It is really tough. This builds strength and endurance in the teardrop, and is also good for those with bad knees.

Once you get good at it, you can even extend out one leg at a time. Give this a try. It's a killer.

 

[Maribeth]

RE: Wall sits

Problem with wall sits is that they are isometric only. The strength you develop will not carry over anywhere but within 10 degrees or so of the point in the range of motion where you stop.

Also, holding for 3 minutes is strictly a muscular endurance vs strength exercise--I might use them on occasion, but for various reasons, wouldn't advise them for everybody with knee problems--some of the problems will be made worse by maintaining the approximately 90 degrees of flexion in weight bearing for 3 minutes.

Maribeth

 

[hounddogs]

Hi, Rhiannon:

Soccer players have great teardrops. I coach high school girls and they love to compare buff teardrops. One of the main kicking styles used in the sport involves the same motion as a leg extension, but finishing the move by sending a ball a long way down the field. If you'd like to give the game a try, see if there's an indoor league somewhere near to you (or even an outdoor one); they usually have a beginners' section, sometimes even with coaching provided. You can even buy or make a great kicking training device by attaching a ground stake to a 15 foot bungie cord and then attaching a net to hold a ball on the other end. Put the stake in the ground and kick away: the bungie brings the ball back to you, etc. If you want more specific advice, email me. If you try it, just work the right more than the left till they even out.

--Ann