Name: Playbook - Chelsea Hofer - Teardrop Muscle Workout 💧
Uploaded: 2024-05-09T03:58:33.961Z
Duration: 20 min
Description: Teardrop Muscle Workout 💧

The vastus medialis is part of your quadricep muscles and creates that teardrop shaped muscles just above and to the inside of your knee. It’s an area on the leg that always is so attractive to me and I love seeing work!

I’ve put together some awesome exercises that can be done with our weight out load to target this area!  

This class is full Bodyweight but you will need something to elevate your heels on (think gym plate, dumbbells, or books), as well as a couch, chair, or bench for your split squats.

- Stand in a narrow stance with your heels elevated (I’m using dumbells to elevate)
- Perform a goblet squat
- Repeat for desired reps

Heel Elevated Goblet Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
 * 1 rep/side = 20

Bodyweight Reverse Lunges

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

Circuit 1

- Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
- Bend knees and lower your torso, keeping your back straight and abs tight.
- Squeeze your glutes and come to a standing position.

Plié Squat

- Push through the balls of your feet
- Engage your calves as you go up
* 20 reps on right + 20 on left

Standing Calf Raise

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow Squat (Bodyweight)

Circuit 2

Teardrop Muscle Workout 💧

kimberly bezenek

Great workout and even without weights, I was still sweating 🥵

Christie

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So challenging, my legs were hello at the end 😅

Teardrop Muscle Workout 💧

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