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The VMO or vastus medialis oblique is a muscle located in the front compartment of the thigh. It is one of four muscles that make up the quadriceps. The VMO's primary function is to extend the knee, but it also plays a crucial role in correct knee-cap tracking. When the VMO is weak, it can lead to abnormal tracking of the patella, causing the knee cap to glide towards the outside of the femur. This can result in excess wear and tear of the joint surfaces in the lateral patellofemoral region. Strengthening the VMO through specific exercises can help improve its function and decrease pain in the knee.
How to Improve VMO Muscle
| Characteristics | Values |
|---|---|
| VMO Muscle Location | On the inside of the thigh |
| VMO Muscle Function | To extend the knee and track the knee-cap |
| VMO Muscle Weakness | Can lead to abnormal tracking of the knee-cap and excess wear and tear of the joint surfaces |
| VMO Muscle Strengthening Exercises | Step-ups, squats, leg extensions, lunges, isometric contractions, seated isometric VMO and adduction, externally rotated ½ squats |
| VMO Muscle Awareness | Manual biofeedback, electrical biofeedback, electrical stimulation |
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What You'll Learn
Do step-ups onto a platform, driving from the gluteal muscle
The Vastus Medialis Oblique (VMO) is one of four muscles that make up the quadriceps. Its primary function is to extend the knee and ensure correct knee-cap tracking.
One way to improve the VMO muscle is to do step-ups onto a platform, driving from the gluteal muscle. This is a common cardio and strength exercise that can be done at the gym or at home. Here is a guide on how to do it:
- Place a sturdy and stable chair, bench, or plyo box in front of you. You can also use a staircase or a stool.
- Stand in front of the platform with your feet hip-width apart.
- Step up onto the platform with your right foot, driving from the gluteal muscle and not from your toe. Make sure your knee is not buckling inwards and is forced/pushed out. Your knee should be in line with your second toe.
- Keep your neck and head in the same line as your spine and engage your core to remain upright.
- Bring your left foot onto the platform, so you are standing on the platform with your right and left feet almost entirely on the step.
- Slowly step down with your right foot, making sure your knee is in a stable, neutral position and your VMO muscle is contracted.
- Repeat with your left foot.
- Alternate legs and repeat the exercise for 3 sets of 10-15 repetitions.
You can increase the difficulty of this exercise by using a higher platform, which will force your gluteal muscles to work harder to extend your hip when stepping up. You can also do barbell step-ups, where you hold a loaded barbell across your traps. Over time, you can slowly increase the weight of the barbell to increase the challenge.
It is important to keep in mind that you should not push off your back leg during a step-up, as this will take the stress off your glutes and reduce the effectiveness of the exercise.
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Try seated isometric VMO and adduction 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.
To improve the VMO muscle, you can try seated isometric VMO and adduction exercises. Here is how you can do them:
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. As you get stronger, you can increase the length of the contraction. This exercise helps to ensure that your VMO is activated and working properly.
Additionally, combining isometric hip adduction with a mini-squat exercise can significantly increase the activity of the quadriceps. This can be beneficial for people with patellofemoral pain syndrome, as it increases overall quadriceps activity. However, further research is needed to determine if this exercise specifically targets the VMO.
It is important to note that these exercises are part of a broader range of movements that can improve the VMO muscle. For example, step-ups, single-leg squats, and externally rotated half-squats can also help strengthen the VMO and improve knee function.
If you are experiencing any knee pain or have specific concerns, it is recommended to consult with a physiotherapist or sports medicine specialist to develop an exercise program tailored to your needs. They can provide guidance on the appropriate exercises and help you improve your VMO muscle effectively.
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Perform externally rotated half squats
The VMO or vastus medialis oblique is part of the vastus medialis muscle. It is one of the four muscles that make up the quadriceps. The quadriceps are the muscles in the front of the thigh that straighten the knee. The VMO is the lower part of the vastus medialis that runs in an oblique direction toward the kneecap.
The VMO is responsible for knee stabilization and kneecap tracking. When the VMO is weak, the other quadriceps muscles pull the kneecap to the outside part of the groove, which can lead to excess wear and tear of the joint surfaces in the patellofemoral joint region.
To perform externally rotated half squats, stand with your legs shoulder-width apart with knees and feet externally rotated (turned outwards). Descend to the bottom position slowly and under control, to full depth. Exit the bottom position, up to the halfway point where the thigh is approximately parallel to the floor. Pause for a full 1 to 2 seconds, maintaining a tall torso. Then, lower again to the bottom position and finally ascend to a full standing position. This counts as one rep. Perform sets of 3 to 6 reps, using no more than your 8-rep max.
It is important to note that the VMO cannot be isolated. However, specific VMO strength exercises can help to improve knee function and decrease pain in the knee.
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Use manual or electrical biofeedback to improve VMO contraction
The Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. It sits on the inside of your thigh and its primary function is to extend the knee. The VMO is important for balancing the movement of the knee cap.
VMO strength exercises can help improve knee function and decrease pain in the knee. However, isolating the VMO for strength training is difficult.
Manual or electrical biofeedback can be used to improve VMO contraction. Manual biofeedback involves placing a finger on the VMO and trying to contract the muscle while ensuring it feels firm. Electrical biofeedback, on the other hand, uses a machine to detect electrical activity in the muscle. This allows the user to tighten the muscle harder to increase the signal detected. There are usually lights or sounds that respond to the muscle activity.
Electrical stimulation can also be used to stimulate the muscle to contract. This provides sensory input to the brain to be more aware and efficient with VMO contractions.
Electromyographic biofeedback (EMGB) is a tool that detects and amplifies the electrical activity of muscles, providing patients with visual or auditory information about the magnitude of muscular tension. This tool has been used to decrease muscular tension in various parts of the body.
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Do wall squats with a large ball between your knees
The Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. It sits on the inside of your thigh and its primary function is to extend the knee. Strengthening the VMO can help improve knee function and decrease pain in the knee.
Wall squats with a large ball between your knees can be an effective way to target the VMO. Here's how to do it:
Start by standing with your back against a sturdy wall. Lean back and rest your shoulders and upper back against the wall. Place a small exercise ball, about 9 inches in diameter, between your knees. Walk your feet forward, approximately 16 to 20 inches away from the wall.
Slowly slide down the wall, lowering yourself into a squat. Stop when your thighs are parallel to the floor. Squeeze the ball with your knees and hold this position for 30 to 40 seconds, or as long as you can maintain good form. It's important to keep your head and chest up, with your eyes looking straight ahead.
Once you've held the squeeze for as long as you can, release the ball from between your knees and push through your feet to return to a standing position. As you become stronger, you can gradually increase the time you hold the squeeze.
It's important to maintain proper form throughout the exercise to avoid undue stress on your knees. Keep your knees aligned with your ankles and avoid bouncing at the bottom of the squat. If you experience any pain in your knees or lower back, stop the exercise and consult your doctor.
While wall squats with a ball squeeze can increase the intensity of the exercise and target your inner thigh muscles, some physical therapists do not recommend this variation. They argue that it reinforces a dysfunctional movement pattern by overusing the adductors, which can be a risk factor for knee injury.
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Frequently asked questions
The Vastus Medialis Oblique (VMO) is one of four muscles that make up the quadriceps. It sits medially, or on the inside of your thigh, and its primary function is to extend the knee.
The VMO is the first muscle to show signs of an underlying problem, so strengthening it can help improve knee function and decrease pain in the knee. When the VMO is weak, the other quadriceps muscles pull the kneecap to the outside, which can cause excess wear and tear of the joint surfaces.
Sit with your legs out in front of you and a rolled-up towel under your knee (which should be slightly bent). Place your fingers over the VMO and push your knee down into the towel. You will feel the muscle tightening under your fingers.
Some exercises to improve the VMO muscle include isometric contractions, step-ups, and externally rotated half-squats.
