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Vastus Lateralis股外侧肌

Legs · Superficial (L1) · Anterior · 5 exercises

Function

The largest quadriceps head — a prime knee extensor that also stabilizes the knee from the outside. Determines the visual width of the outer thigh; a wider stance biases it in squats.

Best Exercises & Form Cues

• Wide-Stance Squat

  Equipment

  Barbell + squat rack

  Sets & Reps

  3-4 sets × 6-10 reps · rest 2-3 min

  How to do it

  Stance 1.5× shoulder-width, toes out about 30°; sit down between the heels; the outer thigh (vastus lateralis) leads; squat to parallel or below; knees always track the toes.

  Common mistakes

  Knees caving, heels lifting, excessive forward lean

• Hack Squat

  Equipment

  Hack squat machine

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Back flat on the pad, shoulders under the pads; feet mid-low and slightly wider than shoulder-width; descend vertically to thigh-parallel; drive up evenly through the quads; no knee lockout at the top.

  Common mistakes

  Hips lifting off the back pad, knees caving, partial reps

• Leg Press

  Equipment

  45° leg press machine

  Sets & Reps

  3-4 sets × 10-15 reps · rest 2 min

  How to do it

  Feet shoulder-width on the platform; lower to about 90° of knee flexion without the hips curling off the pad; press up without locking the knees; back stays flat on the pad.

  Common mistakes

  Descending too deep (hips roll up, lumbar risk), locking the knees, knees caving in

• Lunge

  Equipment

  Bodyweight/dumbbells/barbell

  Sets & Reps

  3 sets × 10-12 steps per side · rest 90 s

  How to do it

  Step out and drop vertically, front knee over the toes, rear knee toward the floor; torso upright and braced; drive through the front heel to step through or return.

  Common mistakes

  Stride too short (knee shoots past toes), torso leaning, rear knee slamming down

• Jump Squat

  Equipment

  Dumbbells/bodyweight

  Sets & Reps

  3-4 sets × 5-8 reps · rest 2 min

  How to do it

  From a squat with arms swung back, explode through hip, knee and ankle into a vertical jump; land forefoot-first and absorb immediately into the next rep; torso braced on landing.

  Common mistakes

  Knees caving on landing, jumping to failure with broken form, heavy unabsorbed landings

Stretching & Recovery

• Foam rolling the outer thigh
• Side-lying bent-knee pull (slightly outward)

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus