Doing squats and leg presses without attention to stance won’t grow your outer thighs. To isolate the vastus lateralis, you need to narrow your foot placement and perform specific exercises that directly engage the outer section of your quads.

On the leg press machine, place your feet shoulder-width or closer, right in the middle of the platform. Lower the sled under control and push through your heels. This narrow stance shifts the load to the vastus lateralis, helping you build that defined outer sweep.

Hack squats emphasize controlled movement and stability. Keep your feet hip-width apart and slightly lower on the platform. Focus on pushing through the outer edges of your feet — this directs tension toward the outer quads, improving size and muscle symmetry.

Set your feet close together under the bar. Keep your torso upright and descend slowly. The narrow stance increases outer quad activation, and the Smith machine provides balance support so you can focus entirely on muscle contraction and proper depth.

Adjust the machine pad to rest just above your ankles. As you extend, slightly rotate your toes inward to better isolate the outer quad head. Controlled reps with moderate weight can significantly improve muscle tone and definition in the vastus lateralis.

Step forward and descend until your back knee almost touches the floor. Keep your front foot flat and knee tracking over your toes. Forward lunges emphasize both balance and quad stability — especially effective for activating the outer thigh fibers.

When training outer quads, pay attention to every rep. Feel the tension in your outer thighs — that’s where growth happens. Avoid rushing your sets; slow, focused movement leads to stronger activation and better hypertrophy results.