The sissy squat is a challenging, yet phenomenal, bodyweight legs exercise that will pump up your quads while ... your thighbone to your kneecap. Vastus Medialis: This muscle's function is to ...

Vastus intermedius: Nestled between the vastus lateralis and vastus medialis, it also aids in knee extension. Vastus medialis: Situated on the inner thigh, it's key for knee stability. 2.

Elevating your heels places far more emphasis on your quads than a regular squat, particularly on the vastus medialis – the teardrop-shaped muscle on the inside of the thigh that extends to your ...