8 Exercises To Build Your VMO (Teardrop) Muscle & Improve Your Knee Health

www.VigorGroundFitness.com
The vastus medialis (VMO) is the tear-drop shaped muscle on the inside of the knee. Unless prioritized and specifically targeted in training, it commonly falls behind in strength compared to the well-developed lateral (outside) muscles.
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Im sharing 9 exercises that will help the VMO from lagging behind. It's something all athletes/clients should be doing at some point during their training session. Not doing so leaves you vulnerable to knee problems.
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1️⃣ TKE’s (Terminal Knee Extensions)
2️⃣ Peterson Step Ups
3️⃣ Heels Elevated KB Squats
4️⃣ Reverse Sled Drag
5️⃣ 1 and 1/2 Rep Bulgarian Split Squat
6️⃣ Front Foot Elevated Reverse Lunge
7️⃣ VMO Tapdance Drill
8️⃣ TRX Assisted Pistol Squat
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One of the primary roles of the VMO is to stabilize the knee. To exploit that, step one would be to go for single-leg movements.
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Remember, the more forward the knee tracks over the toe, the greater the emphasis placed on the quads, so adding this element to the mix would be another suitable step.
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I’ll program some of these in in the dynamic warm ups, while others will be part of the program and need to be coached so that the VMO gets the most out of it.

[@fevafit]

Was looking for a VMO builder and after watching this video, I found it!

[@EvaK7]

Thank you 👍🏻

[@grantbelton6904]

Excellent work as usually 💪🏽💪🏽

[@lindsayblowhan]

I had ACL and meniscus surgery a year ago and was getting bored with my VMO routine. Thank you for some different exercises to do.

[@MsBishbash]

Thank you

[@User_ML907]

Subscribed.

[@ancientdiscoverys]

Will the vmo help align the patella ?

[@DavidBertossi]

Is it true that wider stance squat with slight hip ER targets more the VMO in comparison to narrow squats?

[@Luka-Hocevar]

yes, but it also depends on the hip anatomy of the individual as well

[@DavidBertossi]

@@Luka-Hocevar Makes sense, thanks for replying!

[@devonhood]

Also the more you sit back the more you'll hit your glutes the more you allow your knees to come over your toes the more you'll get in your quads, and no it's not bad for them

[@roxie4843]

We can't see what you are doing in many of the exercises

[@zaneeltoro6412]

Why are your legs so skinny teacher?

[@MinoxJoen]

Why are your arms so tiny?

[@User_ML907]

They're not too big but probably they are stronger than yours.