Vastus lateralis (outer quad): exercises and how to train
The vastus lateralis is the largest of the four quad heads, running from the outer side of the thigh bone to the kneecap and shaping the outer sweep of the thigh. It straightens the knee and balances the pull of the vastus medialis on the kneecap. It drives a big share of your squat strength and the width of your legs from the front.
How to train it
It takes most of the load in squats and leg presses: Back squat, Hack squat, Leg press and Leg extension. Squat as deep as your technique allows and keep the knees tracking over your toes. For the quads as a whole, 10–16 hard sets a week is usually enough, with most of them coming from squats and presses.
Exercises where it is the main mover
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other legs muscles
See how much work each of your muscles gets
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