Muscle Breakdown: Vastus Lateralis
What Is the Vastus Lateralis
The Vastus Lateralis is the largest of the four muscles that make up the Quadriceps. It is located laterally on the outside of the femur and moves the lower limbs. Often, when people have large Quadriceps or are looking to grow their Quadriceps, it is the Vastus Lateralis muscle that they are referring to or targeting.
Vastus Lateralis Muscle
Vastus Lateralis Function
The primary function of the Vastus Lateralis is the same as the other muscles of the Quadriceps, to extend the knee.
The Vastus Lateralis also helps the Vastus Medialis to keep the patella in place during movement.
Vastus Lateralis Origin And Insertion
Vastus Lateralis Origin
The Vastus Lateralis originates from the greater trochanter, the lateral linea aspera and the intertrochanteric line.
Vastus Lateralis Insertion
The insertion of the Vastus Lateralis is the Quadriceps tendon into the tibial tuberosity via the patellar ligament.
Vastus Lateralis Action
The Vastus Lateralis helps you to stand from a sitting position, as well as,
Walk
Run
Climb stairs
Perform movements such as the lunge and squat
And any additional movements that require the extension of the knee.
Vastus Lateralis Innervation
The Vastus Lateralis is innervated by the Femoral Nerve.
Vastus Lateralis Pain
Often, the Vastus Lateralis can be subject to strains and contusions. Muscle strains can occur when the muscle is not properly warmed up before movement. A simple way to avoid this is to be sure to complete a full, dynamic warm-up before initiating high-intensity activity or strength training. A proper warm-up will ensure that the Vastus Lateralis is primed for optimal movement.
Contusions to the Vastus Lateralis can occur from a blunt force or impact to the muscle. This type of injury mostly occurs in contact sports such as rugby or football where an opponent’s limbs can be driven into your body, resulting in bruising when the muscle hits bone. While contusions can be hard to avoid, make sure that you are wearing the proper protective equipment to reduce the chance of injury.
Vastus Lateralis Exercises
Vastus Lateralis Stretch
Keep reading below to learn about stretches that will target your Vastus Lateralis.
Lying Quadriceps Stretch
Lie down on the floor on your side. You can bend the elbow of the arm in contact with the floor to cradle your head. Your shoulder and hips should be ‘stacked’ on top on each other. Bend your knee to bring your foot towards your buttocks on the top leg. Hold your foot against your buttocks using the arm on the same side. Remain in this position for 30 seconds and switch sides.
Dynamic Quadriceps Stretch
This stretch combines the conventional Quadriceps stretch with a walking movement. Begin standing, bend at one knee to bring the foot towards the buttocks. Simultaneously reach forwards with the opposite hand and bend at the hip to bring the torso towards the ground. Return to the upright position and repeat the movement on the opposite leg while taking a step forwards each time.
For additional stretches that will engage the Quadriceps, check out our article on the Vastus Medialis.
