Some people are familiar with the vastus lateralis, which is part of the quadriceps. However, many people don’t know how to train the vastus lateralis. In fact, you can use squats, lunges, and alternating side lunges. a training method. So, where is the vastus lateralis muscle? How to train vastus lateralis? Let’s take a look next.
Where is the vastus lateralis muscle?
The vastus lateralis muscle is part of the quadriceps muscle. The upper 2/3 of the muscle has a clear boundary with the deep vastus intermedius muscle [2], but the lower 1/3 of the muscle is tightly adherent to the vastus intermedius muscle and is difficult to separate.
The blood supply to the muscle comes from the descending branch of the lateral circumflex femoral artery, passes through the deep surface of the rectus femoris muscle and descends along the front edge of the vastus lateralis muscle. The muscle entry point is about 10cm below the greater trochanter (equivalent to slightly above the middle and upper 1/3 of the vastus lateralis muscle). , the extramuscular vascular pedicle is about 6cm long.
Because the upper superficial layer of the vastus lateralis muscle is separated by the rectus femoris muscle and the tensor fascia lata muscle, there is no direct myocutaneous branch entering the skin, and a muscle (cutaneous) flap cannot be formed.
However, there are musculocutaneous branches of the vastus lateralis muscle in the lower part of the thigh that directly enter the subcutaneous tissue and skin, and are extensively anastomosed with the musculocutaneous branches from the rectus femoris and tensor fascia lata, so that the distal end of the muscle can carry an island-shaped skin flap.
How to train vastus lateralis
1. Squat
The back is straight, the heels are shoulder-width apart, the knees are in the same direction as the toes, do not buckle in, the palms are facing each other, and the arms are raised flat in front of you. The squatting movement is natural and smooth, and the hips move backwards until the thighs are approximately parallel to the ground when they reach the lowest point. Then they stand up and return to the position, keeping the waist and back straight throughout the process.
2. Lunge
Preparation position: In front of the left leg, support the toes of the right leg on the ground; tighten the abdomen. Squat: Bend both knee joints at the same time and squat vertically until the two knee joints are 90°. Squat: Use your left leg and heel to squat to a standing position.
3. Alternate side lunges
Feet about twice shoulder width, toes pointedDiagonally forward. Place the center of gravity on one leg, squat with the knee on the same side, keep the back straight, and touch the toes of the opposite side with the other hand. With your knees aligned with your toes, push your hips into a squat. Shift your weight and do the other side.
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