Movement guide
Vastus medialis
The inner portion contributes to knee extension and patellar control.
No special foot position isolates this region.
01
Bulgarian split squat
Unilateral · Dumbbells
Also works
Other quadriceps, gluteus maximus, adductors; gluteus medius stabilizes
How to perform
Rest your rear foot on a low bench. Lower through the front leg, then press back up.
Choose a stance that lets the front foot stay planted.
Example volume · 3 sets × 8–10 / side
02
Leg extension
Isolation · Machine
Also works
Rectus femoris, vastus lateralis, vastus intermedius
How to perform
Align the machine axis with your knee. Extend your legs through a comfortable range and lower gradually.
Use controlled movement without kicking or bouncing.
Example volume · 2–3 sets × 10–15 reps
References
openstax.orgCommunity draft · awaiting expert review