Logan Steele
The Vastus Medialis Oblique (VMO) is a muscle in your quads that helps stabilise the kneecap and keep it in line when you bend your knee. Strengthening the muscles and ligaments around your knees can help stabilise and protect your knee. Exercises such as squats, lunges, leg extensions, and step-ups can help strengthen the VMO. Additionally, isometric contractions and wall sits with hip adduction can also help activate the VMO.
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What You'll Learn
Squats
The VMO, or vastus medialis oblique, is a tear-drop-shaped muscle located above the kneecap on the inner side of the thigh. Its main function is to stabilise the patella (kneecap) and control its tracking during leg extension and flexion. A weak VMO can lead to a condition called "patellar maltracking", where the patella does not track properly in the groove of the femur (thigh bone) and tibia (shin bone), resulting in knee pain and injuries.
VMO squats, also known as Cyclist Squats or 1.5-rep squats, are an excellent way to strengthen the VMO and improve your range of motion. Here is a step-by-step guide to performing VMO squats effectively:
Preparation:
Before attempting VMO squats, it is crucial to ensure your body is prepared for the exercise. Start by stretching your calves, releasing the plantar fascia, and performing heel walks or toe raises to activate the muscles on the front of the shin. Practice getting into a deep squatting position to improve your mobility.
Form and Technique:
- Stand with your feet facing forward and about shoulder-width apart. You can use a block or an angled step to lift your heels slightly, which will help you achieve a deeper squat.
- Keep your back straight and upright, engaging your core to maintain a stable torso.
- Slowly lower yourself down into a squat, as if you were about to sit back in a chair. Keep your knees in line with your middle toes, ensuring they do not extend past your toes.
- Descend to a full squat, where your thighs are at least parallel to the floor.
- Push through your heels and return to the starting position, engaging your quads and glutes.
- Focus on keeping your knees stable and avoiding any inward collapse or outward widening during the movement.
Progression:
Start with bodyweight-only VMO squats and aim for 20-25 reps. Once you are comfortable with the form and have built a solid foundation, you can begin to add weight to increase the intensity. Use a single dumbbell or a small kettlebell, holding it in a front rack position. As you progress, you can incorporate a barbell in a front or back squat position, gradually increasing the weight over time. Remember to prioritise proper form and depth over heavier weights.
Variations:
In addition to the standard VMO squat, there are several variations you can incorporate into your routine to target the VMO from different angles:
- Wall Squat: Perform a squat against a wall by sliding your back down until your knees are at a right angle and your shins are vertical. Place a large ball, such as a football or Swiss ball, between your knees and squeeze it to activate the adductor muscles and VMO.
- Half Squat: Stand with your legs shoulder-width apart and externally rotated (turned outwards). Squat halfway down and slowly return to the starting position, focusing on activating the VMO to bring you back up.
- Single-Leg Squat: Stand in front of a bench or chair, and step up onto the platform, driving from your gluteal muscle. Ensure your knee is stable and not buckling inwards. Slowly step down and repeat with the other leg.
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Leg extensions
The VMO, or vastus medialis, is a muscle in the thigh that works with the other quadriceps muscles to straighten the knee and extend the leg. It is important to train the VMO to improve knee stability and reduce the risk of knee injury.
You can also perform leg extensions using a machine. This is a heavy quadriceps-targeting exercise that can help build the VMO.
Before performing leg extensions, you should be able to do 30 reps of basic vastus medialis exercises with good control. One such exercise is the wall sit with hip adduction. To do this, sit against a wall with your legs bent at a right angle in front of you. Your legs should be parallel to the floor. Place an object, such as a medicine ball or foam roller, between your legs and squeeze your legs together.
Once you can perform the basic exercises, you can integrate VMO exercises into functional movements such as squats, lunges, and step-ups. To perform a squat, stand with your feet facing forward and shoulder-width apart. Place a Swiss ball between a wall and your lower back. Slowly perform a squat, keeping your back straight and resting against the ball. Your knees should be in line with your middle toes and should not move forward past your toes.
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Lunges
The VMO, or vastus medialis oblique, is a muscle in the thigh that is one of the four quadriceps muscles. It is important for knee rehabilitation as it helps control the position of the kneecap, or patella, and provides stability.
Static Lunges
- Start with your feet shoulder-width apart and take one large step forward.
- Keep your hands on your hips or hold dumbbells in each hand to make the exercise more challenging.
- Maintain an upright posture throughout the movement.
- Lunge down and up, ensuring that your front knee does not extend beyond your big toe.
- Focus on putting most of your weight through your front heel, and be careful not to let your knee buckle inwards.
Maintaining VMO Contraction During Lunges
It is important to maintain VMO contraction throughout the lunge exercise.
- Initially, perform as many repetitions as you can while maintaining a strong, constant contraction of the VMO.
- Gradually increase the number of repetitions up to 20.
- You can also combine lunges with other exercises like step-ups and squats.
Wall Squats with Hip Adduction
- Stand with your back against a wall, with your feet hip-width apart and about 6 inches away from the wall.
- Place a squishy ball between your knees and clench your glutes.
- Gently squash the ball and slowly slide down the wall, bending your knees.
- Hold this position for 3 seconds and slowly push yourself back up.
- Repeat this process for a total of 10 repetitions, gradually increasing the hold time to 5 seconds and the number of repetitions to 20.
Remember to always maintain good form and listen to your body during these exercises. If you are experiencing any pain or discomfort, consult with a physiotherapist or a healthcare professional for guidance.
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Step-ups
To perform step-ups, stand in front of a bench or chair and step up onto the platform, driving from the gluteal muscle, not from your toe. Ensure your knee is stable and neutral, and not buckling inwards. Slowly step down, making sure your VMO muscle is contracted. Repeat this 10 to 15 times, alternating legs.
If you are experiencing any knee pain, it is recommended to see a physiotherapist for a proper diagnosis. You can also try other exercises such as squats, lunges, and step-downs to train your VMO muscle.
For example, you can try a squat against a wall by sliding your back down the wall until your knees are at a right angle and your shins are vertical. Place a large ball, such as a football, between your knees and squeeze. This activates the adductor muscles and stimulates the VMO to contract. Hold this for 5 seconds and repeat 10 times, gradually increasing the duration and number of repetitions.
Additionally, you can try bodyweight lunges, where you push your knees over your toes when you get down, or Bulgarian split squats, which target the lower quad and the VMO.
It is important to start slowly, especially if you are experiencing knee pain, and gradually increase the intensity and difficulty of the exercises over time.
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Wall sits
To perform a wall sit, start by taking two heel-to-toe steps away from a wall. Lean back onto the wall and slowly squat down until the top of your thighs are parallel to the ground. Keep your knees in line with your middle toes and ensure they do not move forward past them. Your goal is to build up the strength and endurance to hold this position for upwards of five minutes. When you are ready to stop, push yourself out of the position and stand up.
If you are unable to squat down to the standard depth, simply go down as far as you comfortably can. As your knee strength and health improve, you can increase your squat depth against the wall. You can also increase the challenge by placing an object, such as a medicine ball or wide foam roller, between your legs, which requires you to squeeze your legs together.
It is important to note that some people have reported experiencing VMO muscle spasms or pain from performing wall sits. Ensure that you listen to your body and adjust the exercise as needed.
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Frequently asked questions
The Vastus Medialis Oblique (VMO) is a muscle in your quads that helps to stabilise the kneecap (patella). It is one of four quadriceps muscles and is located in the anterior (front) compartment of the thigh.
If you are experiencing pain at your kneecap or are recovering from knee surgery, you may benefit from targeting your VMO during rehab. Additionally, if you are having issues with stairs or standing up from a sitting position, VMO exercises may be helpful.
There are various exercises to activate and strengthen the VMO, including squats, lunges, leg extensions, and wall sits. It is important to ensure you are performing adequate and appropriate strength exercises tailored to your needs, and seeking guidance from a physiotherapist or exercise physiologist is recommended.
Increased strength in the VMO muscle may be seen in as little as a few weeks to a month. However, increasing muscle size or volume may take longer, up to 8-12+ weeks.
