The vastus medialis oblique, also called VMO, is an extensor muscle located in the inner thigh, just above the knee. It is possible to strengthen it with different exercises. Squats are especially effective, as are leg presses, thigh contractions, step-ups, and lunges.
Steps
Method 1 of 3: Squats
Step 1. Do the classic squats
To start, spread your legs shoulder-width apart. Cross your arms across your chest. Squat down slowly, as if you are about to sit down. Keep your chest and head up, looking forward.
- Lower yourself to the point where you feel you can no longer squat, then slowly return to the starting position.
- The knees should not go beyond the toes.
- Maintain the squatting position for about 5 seconds. Do 12-15 repetitions.
- If you want to exercise your hips, place an elastic band just above your knees before starting squats.
- A simple variation: one-leg squat. It is performed in the same way as the classic squat. However, as the name suggests, you only lean on one leg when performing.
Step 2. Do squats on unstable surfaces
Cross your arms across your chest in an X. Step onto a foam block or balance disc (available at Decathlon) and spread your feet slightly past shoulder width. Look at a fixed point in front of you and bend your knees slightly. Squat down as if you were going to sit down, keeping your chest and head up.
- Having created a 60 ° angle with the knees, hold the position for 1-2 seconds, then slowly stand up.
- Keep your back straight throughout the exercise.
- Do 12-15 repetitions.
Step 3. Do squats on a wedge-shaped block
The exercise should be performed normally, but you must lean on an inclined surface, with the toes pointing downwards (towards the bottom edge of the block). To better exercise VMO, an angle of 25-30 ° should suffice.
Step 4. Do slow squats
Whichever variant you choose (classic squats, single-leg squats, on unstable surfaces or otherwise), the execution speed should be approximately 50-70% of the usual speed. For example, if you typically take 2 seconds to squat, try extending the duration of the exercise to 3-4 seconds.
- Slow squats promote strengthening and help achieve constant muscle tension.
- Squat speed should not be reduced by more than half.
Step 5. Squat down more than usual
To do good squats, you need to form a 60 ° angle with your knees. However, if you manage to crouch even further, reaching an angle of 80 °, you will further activate the VMO.
To practice VMO, the ideal would be to form an angle of 50-80 °
Step 6. Do the variation of the wall squat
30-60cm away from a wall, spread your feet shoulder-width apart. Lean against the wall and point your fingers out, slightly to the side.
- Slowly slide your back onto the wall. Make your knees, feet, and hips form a straight line. Don't let your knees bend inward and come close to each other.
- Once the distance between the knees and the wall is equal to that between the midfoot and the wall, go up by contracting the VMO.
- For a smoother movement, place an exercise ball between your back and the wall.
Method 2 of 3: Exercises in the Standing Position
Step 1. Do a lunge, a resistance exercise designed for the legs
In a standing position, bring one foot in front of the other until it forms a 90 ° angle with the front leg. The back leg should extend behind you, while the thigh of the front leg should be parallel to the floor.
- Keep your back in a neutral position during the exercise. Do not flatten the curvature of the lower back and do not arch the back.
- Don't let the knee go past the toes. In other words, when you bend the front leg, the angle formed by the knee should not exceed 90 °. If you can't reach this depth, try to bend over as much as possible to the limit of your ability.
- Hold for 10-20 seconds, then switch to the other leg.
Step 2. Try the step-up, an exercise that requires you to step onto a crate, box, or step that is approximately the same height as your knee
In a standing position, spread your feet shoulder-width apart, with your toes 6 inches away from the box. Place one foot firmly on the step, then bring your body weight forward and step onto the chest. Go down and repeat with the other leg.
- A variation of the exercise involves climbing sideways on the step. Place it about 6 '' away from the outside of the foot you want to use first. Keeping the step to the side, step up using the nearest foot. Leave some space to support the other as well.
- Another variation involves performing the exercise holding dumbbells in your hand.
Step 3. Stretch the iliotibial band in an upright position
Cross your right leg behind your left. Bend your hips to the left, trying not to lean forward during the movement. Hold for 20-60 seconds, then repeat on the other side. Staying in position for more than 1 minute does not allow for greater benefits.
Alternatively, hold the position for 15 seconds and repeat on the other side. Do 3 reps on each side to complete one set
Method 3 of 3: Seated Exercises
Step 1. Contract your thighs
Settle into a chair with your back straight and your knees at a 90 degree angle. Lift one leg off the floor and extend it, with the toes pointing up. Hold the position for 15 seconds. Lower the leg and repeat with the other. Do 3 reps on each side.
Step 2. Contract your quadriceps
Sit on the ground with your back against the wall. Place a rolled-up towel or rubber ball under your knee. Slowly raise the leg supported by the object. Do 12-15 repetitions, then repeat on the other side.
Step 3. Try the leg press, an exercise performed with a leg press that requires you to extend and retract your legs using a certain amount of weight
To do this, load the car however you like, then place your feet in the center of the pad. Push it while extending your legs, hold the position for a few seconds and slowly bend your knees towards you until you return to the starting position.
- Do 12-15 repetitions.
- If you bring your legs even closer to you, you will further strengthen the VMO.
- For example, if before pushing the pad again you withdraw your legs by touching your chest with your knees, the VMO will be exercised more. On the other hand, if you pull your knees back to a 90 degree angle, less will be exercised.
- If you don't know how much weight to use, start with a limited amount, like 10kg. Gradually increase it by calculating increments of about 2kg at a time until you reach a weight that causes moderate exertion.
Step 4. To strengthen the VMO, exercise your quadriceps using the quadriceps machine or a resistance band
Make sure you keep your knees slightly bent as you perform.
- Whether you use a machine or a resistance band, start with a limited weight or a band that offers less resistance.
- If you are using a machine, settle into the seat and rest your legs behind the padded bar. If you are using a sling, make yourself comfortable in a chair, then wrap the chair legs and ankles with the sling.
- Then, slowly extend your legs outward, hold the position for a second and slowly bring them back down. Do 3 sets of 12-15 reps.
