targeting the tear drop

[SteveO]

I'm really having a hard time filling this in, does anyone have some specific exercises they like for it?

My workouts generally consist of squats, leg extension, box squats, leg press, hack squats, and hammy curls

[book]

The President recently stated that Lunges are a great way to target this area. Also a long time ago (and for some reason this stuck in my head) he reccomended high intensity hockey skating as well.

[SteveO]

[ QUOTE ]
The President recently stated that Lunges are a great way to target this area. Also a long time ago (and for some reason this stuck in my head) he reccomended high intensity hockey skating as well.

[/ QUOTE ]

eh I live in FL, no such thing as hockey.. I've done lunges in the past, it built up the glutes nicely but nothing in the form of the teardrop

[XenoWang]

I find sissy squats do the trick.

[SteveO]

[ QUOTE ]
I find sissy squats do the trick.

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http://abcbodybuilding.com/exercise2/sissy_squats.htm

lol @ animation, it looks like he's just falling back? does anyone know of a better animation/video of this exercise?

[XenoWang]

The only thing the animation is missing is a smooth frame animation of him ascending.

The movement's quite easy. Grab on to something steady that's about waist-level with you and lower yourself backwards (concentrate more on moving backwards as opposed to downwards) keeping your torso straight and rigid until your butt nearly touches your ankles (I lower until they touch) and then raise yourself by pushing with your toes. Make sure to warm up properly before and keep well-hydrated because these are pretty heavy on the knees.

[Floods]

Agreed. It's an excellent exercise. We have a Sissy Squat area in my gym, with a piece of padding that actually secures your feet to the ground /forum/images/graemlins/smile.gif

[JamesP]

Hands down, the barbell hack squat. Set the pins very low on the power rack, have your heels elevated on a 25 pound plate (this increases stress on the "tear drop" vastus medialis muscle), grip the bar behind your back, its kinda like a behind the back deadlift. If performed right then you should really feel it in the VM. You could also just squat with your heels elevates as this also hits it (as long as u go rock bottom), but definately try the barbell hack squats.

[Satch]

Squatting with your heels elevated places much more stress on the quads. Also one legged leg press with your foot in the middle of the pad works well.

[SteveO]

thanks I'm gonna definately give all these workouts a shot, I'm sick of my outer quad building with nothing on the inner

[MansonOzz]

Barbell Hack Squats
Sissy Squats

Those are tops!

Sissy squats are a funny one, you need something to hold onto. Just like you see in the animation, you just fall back at the knees and stretch the quad muscles, then come back up. It's like a bodyweight leg extension.

[IronFuji]

Lunges with your knee extended far ahead of your foot will hit that area.

[soccerchick]

i find that pointing my toes outward when doing things such as leg presses and leg extensions tend to hit my VM more.

[DB_Head]

Tried the exercise. Hella hard to do cause I have weak knees from running but they really hit the spot.

[sta63bmx]

Don't forget the mighty front squat! I usually keep my feet almost together if I'm gunning for the teardrop.

[X-Factor]

My tear is naturally huge, some call it genes, I call it luck. Close stance heels elevated squats FULl DEPTH!!!!

And try walkin lunges with DB's, go REALLY deep, and then try them on your tippy toes, AMAZING shock.....

Anyways, try pointing your toes out on leg extensions, And doin 21's. each leg to failure on 7 and then both with 7 or failure, garunteed to shock you,,,,,,,lemme know how it goes bro /forum/images/graemlins/wink.gif

[bsimpson]

[ QUOTE ]
Don't forget the mighty front squat! I usually keep my feet almost together if I'm gunning for the teardrop.

[/ QUOTE ]
ya i like that i can realy get the front of my quads