How to Train Your VMO (Vastus Medialis) | Knee Exercises
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- čas přidán 17. 05. 2024
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Hi. My name is Eric Sampson, and I'd like to spend a few minutes talking about how to properly train your VMO. The VMO is short for your vastus medialis oblique. It's the inner portion of your quadriceps muscle, which is basically the front of your thigh. The VMO is very important to train and train properly in the presence of any degeneration in your knee. Classically, the knee will degenerate on the medial side of your knee due to some skeletal alignment issues or just the normal wear and tear process. So working on your VMO a little extra, rather than just doing the quadriceps alone, is going to be important to try to prevent the knee injuries as well as recovering from the injuries.
So two exercises that are wonderful for the VMO, they're real simple to do at home as well as in a gym setting, is going to be a straight leg raise where you're concentrating a little bit more on your VMO. So the best thing to do is to first straighten out your leg, and the trick is to try to turn your foot out laterally. I often tell my patients to point their toes at about 11 o'clock or 10 o'clock if you pretending there's a clock in front of you. From there, you're trying to tighten up your thigh and then basically lift up your leg. But by having that hip angled, you're going to be working your inner quad portion of your VMO a little bit more.
So you can lower that back down. So you tighten up and then you lift, and then you would lower back down.
The other exercise that's real simple to do is call the bridge, something that we do a lot. But if you take a medicine ball or really anything with a little bit of weight and you put it between the knees and you squeeze while you're doing the bridge lift, you're actually going to contract your inner thigh and your VMO muscles a little more than you ordinarily would do on a regular bridge.
So bridges and your straight leg raises, if you're doing this on a regular basis, I recommend maybe two sets of ten on alternating days, three sets of ten as you get a little stronger, and then you can kind of progress with the leg raises to a weight, or you can continue doing this and holding your bridge up a little bit longer as a progression. - Jak na to + styl
Now the turn out of the foot in Pilates leg circles exercise makes perfect sense! thank you :)
I have patellar tendonitis and very weak vmo muscles as it turns out. My knee kinda tightens(lack of better explanation) and I can't move without pain, I just did these 2 exercises and feel immediate relief (it loosened up)....gonna continue with it every day now, thank u very much
That's really great to hear. Your welcome
Same man
Hey doc.
Please tell me how can I gain full knee extension after ACl and lateral meniscus repair surgery.
Thank you
These two exercises might be useful but not for VMO, I think. I did the leg raise and I can feel that my VMO is not tensed at any point in the movement. My physio just showed me a better one: lie on back with foam roller (or firm pillows) under knees which forces legs to be a bit bent. Squeeze a medium sized ball between lower thighs and straighten one leg, hold, then lower. Do ten reps then switch sides. Since the VMO mainly works in the last 30 degress of straightening the leg, this isolates that.
I'm not sure about synaptic activation of the vastus mediali (if that's a thing, not that this guy said it :-)), but I've read that targeting the muscle for 'separate' strength work is impossible, due to the knee joint moving in a single plane. This is despite no matter how a movement feels or looks on a leg extension with your toes pointed out... and I believe it. The only way to isolate the vastus medialis is with a tens machine (electrical stimulation). I've got one and it works. Other than that, as a lot people know, the plan along with toning the vmo is to loosen the lateral chain (vastus lateralis, TFL, glutes, etc) which all gets overworked in many activities, such as cycling, which is what I do.... and has stuffed up my body by doing it for so long at high intensity without stretching or balancing out the "loading under flexion" that happens on a bike with you're bent over and hammering for hours and hours. :-)
Is this exercise help full for bow legs?
love both of these exercises!
Great advice, I haven't tried the one with the ball yet, but that simple tip of moving my foot outwards works really well. I can feel the the VMO muscle working (firing) that bit earlier than having my foot in the 12'o'clock position. Big thanks ...Phil (UK)
I have a patello femoral pain, I already finished my theraphy session but I'm still having a hard time using the stairs sometimes. I miss all my activities, can I go back with my usual activities in the gym and also do my sports, when can I know if I colud go back to my usual activities?
Hello, I am suffering from the same syndrome. How are you feeling now? I would be glad if you can answer some of my questions :)
Thanks for the video. My ortho told me I have 10 degree patellar rotation and this looks like it will do the trick.
Hi!
I've been dealing with knee tracking issues and pain for a few months now and this is one of the best videos I've seen so far.
I wonder if I can get your thoughts on a couple of things:
1) Are no-weight VMO exercises enough to fix the imbalance? I don't mean to doubt your content, but I just want to learn more. I ask the question because I started noticing the imbalance (through pain and knee clicking) when my squat went past 310 lb for 3 reps. And when I squat, my lateral side is definitely more activated than my medial side. So, if the imbalance is caused by a heavy 310 lbs, shouldn't the remedy be a relatively heavy weight as well? The resistance provided by a medicine ball felt really insignificance when I tried it.
2) When do you know that your imbalance is fixed? Is testing you knees on the same exercises you use to do and see if you feel pain the only way to see if you fixed the imbalance?
Thanks!
Thanks very much, this video help me for my test.
I have a question I hope you could answer. I recently dislocated my patella in a Judo tournament about 3 months ago and I feel I'm at a stand still with recovery/rehab. I'm back to walking fine and most of the swelling is gone. But, the knee is still really tight and painful when bent to full range of motion/flexion, and it still pops when I try to squat/lunge or do leg extensions. But, I can do the exercises you demonstrate in your above video, Glut Bridges with a ball between my knees and weighted leg extensions, until the cows come home. How do I progress to return to previous athletic level?
Hey crash 709, I'v recently done the same thing to my knee, just wondering how long did recovery take for you? And do you have any tips for me?
Cheers 👍🏽
William Glass honestly, man, it hasn’t really come back. I’ve got some cartilage damage done under the patella that just won’t heal unfortunately. Although, I am back to doing some things, the level I trained and competed at is gone for now. I squat again, and do some other leg work with minimal pain when I pay attention to technique. But, I can’t run or sprint. And most jumping exercises are out as well. I have been exploring the stem cell options, to see if it’s actually viable. Mind you, now, this is my second patella dislocation in the same knee! The first time I did it, it healed up fine. I was back to what I felt was normal after about a year.
As for tips? Just be patient. Work on mobility, using a stationary bike. Don’t force it, just ease the knee around on the bike slowly for 10mins or so at a time for the first few weeks. It took me about two months to my leg around one revolution on a stationary bike comfortably. The first little while, just rock your leg back and forth on the peddle easing it a little more each time. Other than that, the two exercises in the vid above, and other little ones you’ll find in other videos about patella dislocation will be fine. Most of them are super boring but will help a little. I remember as well, it took about 8 months for me to do a proper body weight squat comfortably, too. So, advice is to be patient, don’t force it, and just take the time you need to relax and heal. Oh, and take in lots of good source protein. Got to keep good nutrition for fast and proper healing! Hope that helps a bit!
Thanks alot mate. that's great. I'll give you a bell if I'v any more questions 👍🏽 cheers
William Glass cool, man. Take care!
*Just do the exercise in **_Bulletproof Your Knee_** - works wonders.*
What's that exercise?
Hey ***** , is the Ball absolutely necessary to do this exercise?
EPIC767 FILMS rolled up towel can also work
Pressings against the ball works the adductors
I have overdeveloped vastus medialis and have patellar tendonitis in both of my knees. I'm only 17 and I weight lift a lot but somehow my vastus lateralis won't develop or still looks small. My medialis is pushing my kneecap to the left on my left leg and to the right on my right leg. What can I do to correct this? I also run track
+Jack Murd
Stop strengthening your VMO and start strengthening your Gluteus Medius. (Clams, Monster Walks, Hip Abduction/ER exercises)
Stabilizing and strengthening your Hips will solve your pathology in your Knees.
Ехcеllеnt Рrоооduсt!! Cоuldn't gеt ааааnу bеtter thаn twitter.com/fa125cda69d7a5e59/status/742668391975096320, grеаt jоb ОN. I've gоne thru 2 tubs аnd hаvе gаinеd 20lbs of musсlе. Its mixes goоd and thаaааnks fоr the uрdаtеd scсccоoр, wаy еasiеr tо аdd to а shaker nоw. How to Train Yоur VМО Vastus Меdiаlis Кnеe Еxеrcises
Did you ever correct this I have the same issue im 17 and I have horrible knee pain
@@cole5047nasıl yani örnek video paylaşabilir misiniz
How much should I do this
Should we do on both knees or the one that pains
On the one that pains
But isnt vmo internal rotator?
will this help me if i am a an athlete?
Absolutely! Particularly the bridge as a lot of knee issues also arise b/c of Glute weakness. This addresses both issues.
People watching for positivity
I like guides from Unflexal . I learned a lot of new workouts practices there
Literally hurts to straighten my leg without pain cuz hoffas syndrome
I have that. You shouldnt straighten tour knees like that. The key with this conditionals is to not straighten over straighten the knee because knee cap pinches the Hoffa's pad causing more pain
devo rinforzare il mio vasto mediale
no closed chain?
My vastus medialis is completely non-existent. ☹
Same
👍👍👍👍👍👍👍👍
my knee is closed
Once your knee is straight, your quads have extended your knee as much as they can. The straight leg raise is using the iliopsoas. So I don't understand this method of strengthening any quad muscle. But it did give me a good idea to externally rotate the leg and do knee extensions to strengthen the VMO.
The quads are attached to the pelvis as well as the lower leg. Therefore, when you lift your whole, straightened leg, you are still engaging the quads to make that happen.
The VMO (and quads in general) are still getting isometric exercise since they are tensed up while lifting the leg. For those with injuries, it is safer to start with isometric exercises and then gradually shift to exercises with wider range of motion.
The quadriceps muscle consists of 4 heads and only one of them(rectus femoris) attaches above the hip. That said you still don"t need to raise your leg as Tarik pointed out as this movement uses Iliopsoas and rectus femoris muscles. For me the best ways to work on the VMO is lying on flat surface with a small pillow or towel beneath your knee and then pressing the knee in extension on the towel/pillow with your leg externally rotated then keep the pressure down for about 10 sec and release. Repeat 3-4 times
How can the bridge and leg raise strengthen the VMO if its origin is the femur and not the pelvis? The VMO has no role in adduction... so really these are just strengthening the adductors?...
Straight Leg Raises with the foot turned out into External Rotation is a great VMO workout- the key is making sure the Knee is fully straight. The Bridge does pull in the Adductors obviously, but it is in ones best interest to try and inhibit the lateral structures during a Knee workout, and therefore the Bridge with squeeze works nicely. Other options for VMO training include Squats and Single Leg Stance with reaching to the floor
Push you heel forward when you do it as well
holy shit.........
Bye
Excellent information. Why all the side shots of the presenter? This is so distracting. Just talk right to camera.
0:50
she pretty
americans climb to table with their shoes on?
daaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaam
she is so pretty am gonna cry
pretty as fuck!
Someone ask her to take off her shoes...Its triggering my OCD!!
19:00 the way she stares at him! she's beautiful tho!
Goddammit Howcast, pick an uglier girl so we can focus on the exercises!
Lol!!!!!!!!
Jeff M. C the same thing in may mind
hahahaha