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The vastus medialis obliquus (VMO) is a muscle in the quads that plays a crucial role in stabilising the kneecap (patella) and controlling its movement. Strengthening the VMO can help prevent knee injuries and reduce knee pain. To develop the VMO muscle, one must first learn to isolate and contract it independently. This can be achieved through exercises such as sitting with a rolled-up towel under the knee and pushing down into the towel to feel the muscle tightening. Once isolated, the VMO can be strengthened through various exercises like squats, lunges, and step-ups, focusing on maintaining constant contraction of the VMO throughout the movements.
| Characteristics | Values |
|---|---|
| VMO Muscle Location | On the inner thigh |
| VMO Muscle Function | To extend the knee and stabilise the kneecap |
| VMO Muscle Contraction | Can be felt by placing fingers on the VMO muscle and contracting the muscle |
| VMO Muscle Development | Strengthening exercises such as squats, lunges, and step-ups |
| VMO Muscle Benefits | Improved knee strength, stability, and endurance, reduced knee pain |
| VMO Muscle Considerations | Ensure proper form and technique to avoid injury |
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What You'll Learn
VMO muscle and knee rehabilitation
The VMO (vastus medialis obliquus) is one of four quadriceps muscles and is located on the inside of the thigh. Its primary function is to extend the knee and stabilise the kneecap (patella). The VMO is important for knee rehabilitation, especially in cases of patellofemoral knee pain or chondromalacia patella, where the muscle fibres contract inconsistently and cause fatigue.
To check if your VMO is contracting properly, sit with your legs out in front of you and a rolled-up towel under the injured knee. Place your fingers on the VMO area and push your knee down into the towel. You should feel the muscle tightening under your fingers. If the muscle does not contract, you can continue to practice this exercise while pressing down gently and focusing on contracting the fibres under your fingers.
Once you can feel the VMO contracting, you can begin to integrate this into functional movements such as squats, lunges, and leg extensions. It is important to maintain VMO contraction throughout these exercises. For example, when performing a squat, place a ball between your knees and squeeze it while sliding your back down the wall. This stimulates the VMO to contract.
In addition to these exercises, step-ups can also be beneficial for VMO and knee rehabilitation. Stand in front of a bench or chair and step up onto it, driving from the gluteal muscle. Ensure your knee is stable and neutral, and slowly step down, contracting your VMO muscle.
VMO exercises are an important part of knee rehabilitation and can help to improve knee strength, stability, and endurance, as well as reduce knee pain.
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VMO activation exercises
The Vastus Medialis Oblique (VMO) is one of the four muscles that make up the quadriceps. It is located in the anterior (front) compartment of the thigh and is important for stabilising the kneecap and controlling its movement.
Developing awareness of the VMO is the first step in VMO activation. This can be challenging, as the VMO usually contracts simultaneously with the rest of the quadriceps. However, with time and practice, it is possible to learn to contract the VMO independently.
- Isometric Contraction: Sit on the floor or a bed with your legs out straight and a towel placed underneath your knee. Slightly externally rotate your hip/leg and flex your quad muscle. Hold the contraction for 5-10 seconds, and place your fingers on your VMO to ensure it is activating.
- Wall Squat with Ball: Place a large ball, such as a football, between your knees and perform a squat against a wall. Slide your back down the wall until your knees are at a right angle and squeeze the ball. Hold this for 5 seconds and repeat 10 times, gradually increasing to 20 repetitions.
- Resistance Band Extension: Sit with your knee bent and a resistance band tied around your ankle. Keeping your back straight, slowly straighten your knee, tightening the front of your quadriceps and feeling for the VMO. Then, slowly return to the starting position.
- Step-ups: Stand in front of a bench or chair and step up onto it, driving from your gluteal muscle. Ensure your knee is stable and not buckling inwards. Slowly step down, maintaining a neutral knee position and contracting your VMO. Repeat 3 sets of 10-15 repetitions, alternating legs.
- Single-Leg Squats: This is an advanced exercise that should only be performed when you are pain-free and bilateral exercises are easy. It helps with single-leg stability and is beneficial for those looking to get back into running or returning to sports.
Once you can maintain a strong VMO contraction throughout these exercises, you can integrate them into functional movements such as squats, leg extensions, and lunges. Additionally, general quadriceps strengthening exercises, such as the Spanish Squat, can also help target the VMO and improve knee stability.
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VMO contraction exercises
The Vastus Medialis Oblique (VMO) is one of four quadriceps muscles, located in the anterior (front) compartment of the thigh. Its primary function is to extend the knee and stabilise the kneecap (patella).
Isometric Contraction
Sit on the floor with your legs out straight and a towel placed underneath your knee. Flex your quad muscle with your hip/leg slightly externally rotated. Hold the contraction for 5-10 seconds, then place your fingers on your VMO to ensure your quad muscle is activating. Try 10 reps for 10 seconds and, as your strength and endurance improve, increase the length of your contractions.
Seated Isometric VMO and Adduction
Sit on a chair or platform with your feet hanging freely. Place a ball between your thighs and squeeze it, activating your VMO. Hold the contraction for 10 seconds.
Squats
Stand with your legs shoulder-width apart and a ball placed between your knees. Perform a squat, aiming to feel a firm contraction in the VMO muscle. Repeat 20 times.
Step-ups
Stand in front of a bench or chair and step up onto it, driving from the gluteal muscle (not your toe). Ensure your knee is in a stable, neutral position and your VMO muscle is contracted. Slowly step down, alternating legs, and repeat 3 sets of 10-15 reps.
Leg Extensions
Sit with your knee bent and a resistance band tied around your ankle. Keeping your back straight, slowly straighten your knee, tightening the front of your quadriceps and feeling for your VMO. Then, slowly return to the starting position.
It is important to note that these exercises are designed to strengthen the VMO and improve knee stability. However, it is always recommended to consult with a healthcare professional or a physiotherapist before starting any new exercise routine, especially if you are experiencing any knee pain or injuries.
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VMO strengthening exercises
The Vastus Medialis Obliquus (VMO) is one of the four muscles that make up the quadriceps. It is located in the anterior (front) compartment of the thigh and is important for stabilising the kneecap and controlling its movement.
Basic VMO Contraction
Sit on a chair or the floor with your knees bent. Place your hand on your VMO muscle, which is located on the inside of your thigh, just above the kneecap. Slowly straighten your knee, ensuring that your VMO contracts. Maintain the contraction as you straighten and bend your knee. Repeat this exercise several times a day until you can maintain a strong, constant contraction 10 times in a row.
Wall Squat with Ball
Stand with your back against a wall, a squishy ball between your knees, and your heels about 6 inches away from the wall. Clench your glutes and gently squash the ball, activating the VMO. Slowly slide down the wall, bending your knees, and hold this position for 3 seconds. Slowly push yourself back up.
Step-Ups
Stand in front of a bench or chair and step up onto it, driving from your gluteal muscle. Keep your knee in a stable, neutral position and ensure it does not buckle inwards. Slowly step down, maintaining the contraction in your VMO muscle. Alternate legs and repeat 3 sets of 10-15 reps.
Lunges
Perform a lunge by bending the front knee and dropping the back knee towards the floor. Maintain VMO contraction throughout the lunge. Gradually increase the number of reps up to 20.
It is important to note that these exercises should be performed with proper form and technique to ensure safety and effectiveness. Additionally, it may take a few weeks to a few months to see improvements in strength and muscle size, depending on the individual.
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VMO exercises for knee pain
The vastus medialis muscle, of which the VMO is a part, is crucial for knee extension and is involved in patellar tracking. When the VMO is weak, it can lead to poor patellar tracking, resulting in instability and subsequent knee pain. Therefore, targeted exercises focusing on the VMO can enhance knee joint function, rehabilitate injuries, and prevent further complications.
To effectively activate the VMO, focus on exercises that challenge the quads while engaging the inner thigh. For instance, exercises such as squats and step-ups not only fortify the VMO but also promote overall quadriceps strengthening, which is essential for knee health.
- Elevated Heel Front Kettlebell Squats: Elevating the heels shifts the focus to knee extension and VMO engagement.
- Reverse Weighted Sled Pulls: This exercise enhances the loading of the quads, particularly targeting the VMO through the eccentric phase of movement.
- ATG (Ass to Grass) Split Squats: This movement encourages deep knee flexion, maximising VMO activation as the knee transitions through motion.
- Wall Squats: Stand with your back against a wall, a squashy ball between your knees, heels about 6 inches away from the wall, and toes pointing forward. Clench your glutes and gently squash the ball to activate the VMO, then slowly slide down the wall, bending your knees.
- Step-ups: Stand in front of a bench or chair and step up onto a platform, driving from the gluteal muscle, not from your toe. Ensure your knee is not buckling inwards and is pushed out. Slowly step down, making sure your knee is in a stable, neutral position and your VMO muscle is contracted.
It is important to note that strengthening the VMO may take time, and the influence of age will play a role in muscle development. Additionally, it is always advisable to consult a medical professional or a physiotherapist before starting any new exercises, especially if you are experiencing pain or recovering from an injury.
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Frequently asked questions
The Vastus Medialis Obliquus (VMO) is a muscle in your quads that helps stabilise the kneecap (patella).
The VMO helps to extend the knee and stabilise the patella within the patella groove. It also controls the tracking of the patella when the knee is bent and straight.
To check the contraction of the VMO, sit with your legs out in front of you and a rolled-up towel under the injured knee. Place your fingers over the VMO area on the inside of your thigh and contract the muscle. You should feel the muscle tightening under your fingers.
Some exercises to activate the VMO muscle include lunges, squats, step-ups, and step-downs. You can also try this: lie on your back with your knees bent and feet hip-width apart, with a ball between your knees. Clench your glutes, gently squash the ball, and lift your bottom up without arching your back.
If you are performing appropriate VMO strengthening exercises, you may see increased strength in a few weeks to a month. However, increasing muscle size or volume may take longer, around 8-12 weeks.
