Priming for squatting movements once the VMO has been contacted through the seated activations. 2 sets of 10-20 repetitions prior to squatting, lungeing.
What is the best way to train vastus medialis separately or mainly isolated? Ist there any recommended workouts? Highly appreciated your answer. Thanks!! 🙏
Hi Stefan, To build VMO make sure you able to consciously activate it using the sitting version of this exercise, then be able to do it in standing like shown in this clip. Do this standing version prior to each set of squats. I put on 1cm of thickness in my left vmo in three weeks just by getting it activate better in single leg squats. Also, when doing leg extensions at the gym, open the leg position to about 30 degrees turned put with the feet. Do the leg extensions in this position, while focusing on the vmo. Also add squats into your routine where you squeezing a ball between your knees. This recruits the adductors more and makes the vmo recruit harder too. All the best in your training.
Also, when doing squatting exercises, focus on the ground contact of the medial edge of the heel, knuckle of the big toe and the medial edge of the big toe, without the knees driving inwards.
I have had a mcl ligament tear twice and patellar dislocation, now opting for conservative management..will building vmo allow me to get back to normalcy?
What is the best way to train vastus medialis separately or mainly isolated? Ist there any recommended workouts? Highly appreciated your answer. Thanks!! 🙏
Hi Stefan,
To build VMO make sure you able to consciously activate it using the sitting version of this exercise, then be able to do it in standing like shown in this clip. Do this standing version prior to each set of squats.
I put on 1cm of thickness in my left vmo in three weeks just by getting it activate better in single leg squats.
Also, when doing leg extensions at the gym, open the leg position to about 30 degrees turned put with the feet. Do the leg extensions in this position, while focusing on the vmo.
Also add squats into your routine where you squeezing a ball between your knees. This recruits the adductors more and makes the vmo recruit harder too.
All the best in your training.
Also, when doing squatting exercises, focus on the ground contact of the medial edge of the heel, knuckle of the big toe and the medial edge of the big toe, without the knees driving inwards.
@@canberrasofttissuetherapyr8228 Thank you so much! Will try. 👍
@@canberrasofttissuetherapyr8228 good thank u
I have had a mcl ligament tear twice and patellar dislocation, now opting for conservative management..will building vmo allow me to get back to normalcy?