Top Exercises to Strengthen the VMO

VMO stands for vastus medialis obliquus. In layman’s terms, it is your inner quadricep muscles. This muscle has a lot to do with the tracking of the knee cap. As a result, strengthening your VMO will help to make your knees stronger, more resilient and may even help to offset existing pain.

In this article, I’m about to lay out the seven best exercises to strengthen your VMO.

Exercise #1: Lying Leg Lift

How to Do It:

1. Lie on your back with both knees bent. Now straighten out your right leg, with the heel resting on the floor. Lock the knee on this leg.
2. Externally rotate the foot of the extended leg out to the side.
3. Without bending the knee, lift the extended leg directly up. The movement should all come from the hip. Bring the leg up until it is level with the opposite thigh.
4. Slowly lower the leg to the floor.
5. Do 2 sets of 10 reps on each leg.

Exercise #2: Ball Squeeze

How to Do It:

1. Lie on your back with your knees bent. Place a basketball or similar-sized ball between your knees.
2. Squeeze into the ball as you bring your hips up into a bridge position.
3. Hold for 2 seconds in the top position then slowly lower to the start position.
4. Do 2 sets of 12 reps.

Exercise #3: Slant Board Ball Squat

How to Do It:

1. Stand on a slant board so that both feet are completely on the board. Your feet should be shoulder width apart and toes pointing forward. Now place a basketball or similar-sized ball between your legs at mid-thigh level.
2. Maintain an upright upper body posture and keep a neutral spine position. Look directly ahead as you descend to a parallel squat position. As with the last exercise, you should push into the ball as you go down into the squat.
3. Push through the heels to return to the start position.

Exercise #4: Slant Board Plie Squat

How to Do It:

1. Stand on a slant board with your feet as wide apart as possible. Point your toes out so that your feet are at a 45-degree angle.
2. similar-sized ball between your legs at mid-thigh level.
3. Maintain an upright upper body posture and keep a neutral spine position. Look directly ahead as you descend to a parallel squat position. As with the last exercise, you should push into the ball as you go down into the squat.
4. Push through the heels to return to the start position.
5. Do 2 sets of 15 reps.

Exercise #5: Wall Ball Slant Board Squats

How to Do it:

1. Place a slant board about six inches in front of a wall with the highest edge closest to the wall. Stand on the board with feet at shoulder width holding a basketball in your hands. Place the ball behind your lower back against the wall.
2. Slowly descend into a parallel squat.
3. Push through the heels to return to the start position. Do not lo9ck out your knees in the top position.
4. Do 2 sets of 12 reps.

Exercise #6: Seated VMO Activation

How to Do It:

1. Sit on a chair in an upright position, maintaining a neutral spine. Place a squeezable ball between your knees so that it is resting against your thighs. Your feet should be flat on the floor.
2. Contract your glute muscles as you press inward. The pressing action should come from your knees rather than your quads.
3. Hold the contracted position for a 5-second count.
4. Release the tension and repeat.
5. Do 2 sets of 12 reps,

Exercise #7: Squat Tap

How to Do It:

1. Stand with feet shoulder-width apart, looking directly ahead and maintaining an upright upper body.
2. Descend into a quarter squat position.
3. Extend your left foot in front of you to tap the toe on the floor.
4. Then extend the left foot out to the side and tap the toe.
5. Extend the left foot behind you to tap the floor.
6. Repeat with the right leg.
7. That is one rep.
8. Do 2 sets of 10 reps on each leg.

Wrap Up

Perform this seven-exercise VMO strengthening workout twice per week for the best results. As you get stronger, you can add sets to a maximum four sets per exercise.