The VMO, or vastus medialis oblique, is located just above the inner knee and is shaped like a teardrop. It assists in maintaining a smooth motion of the kneecap, and many gym-goers and runners search for VMO muscle strengthening exercises to protect their knees and build stronger legs. This guide explains what the VMO does, what VMO activation really means, the 7 best VMO muscle exercises and a simple VMO muscle workout you can do at home.
Quick Answer: What Is the Best Exercise for VMO?
There is no single best exercise for VMO. Research indicates no exercise targets this muscle alone, so train all the muscles of the quadriceps and hips using squats, step ups, terminal knee extensions and wall sits. Complete these VMO muscle strengthening exercises 2-3 times a week, doing 2-3 sets of 8-15 slow and controlled repetitions.
What Is the VMO and Why Does It Matter?
The VMO is the lower, inner portion of the vastus medialis, one of the four quadriceps muscles. The fibres are arranged at an angle towards the inner edge of the kneecap. If it works well in conjunction with the other quadriceps and hip muscles, the kneecap tracks well while you squat, climb stairs or run. In knee pain around the kneecap, weak or tired thigh and hip muscles are often a factor, which is why VMO knee exercises are popular in rehab or gym programmes.
Can You Really Do VMO Activation on Its Own?
In the fitness community, VMO activation is a common term, yet there is not as much evidence as you would think. For example, a systematic review of electromyography studies found that changing hip or foot position or introducing co-contraction of the VMO and the outer quadriceps muscle (vastus lateralis) did not seem to be a preferential method to increase the activity of the VMO. The authors also identified some significant gaps in the research. VMO activation should not be thought of as a technique to target a specific muscle, but rather as an integral component of quadriceps training.
7 Best VMO Muscle Strengthening Exercises
These VMO muscle exercises work the knee extensors through a full or end-range knee motion. They also include one hip exercise, since strong hips help the knee.
| Exercise | How to do it | Sets and reps |
|---|---|---|
| Terminal knee extension (band) | Band behind the knee, straighten the knee fully against the band | 3 x 12-15 |
| Straight-leg raise | Lie down, tighten the thigh, lift the straight leg to knee height | 3 x 10-12 |
| Wall sit with ball squeeze | Back on wall, knees at a comfortable angle, squeeze a ball between knees | 3 x 20-30 sec |
| Box squat | Sit back to a chair and stand up slowly, knees in line with toes | 3 x 8-12 |
| Step-up | Step onto a low step, lower slowly for 3 seconds | 3 x 8-10 per leg |
| Reverse lunge | Step back, lower until both knees bend comfortably, push through the front heel | 3 x 8 per leg |
| Glute bridge | Lift the hips, keep the knees pointing forward | 3 x 12-15 |
If you are new, begin with the first 4 moves. Once they are comfortable add the step up and reverse lunge. These moves can help strengthen the VMO muscle and can complement our strength training guide for beginners. Do these VMO muscle strengthening exercises slowly.
How to Do VMO Muscle Exercises With Good Form
In VMO muscle exercises, good form is more important than weight. Keep your chest up, your knees tracking over your second toe and your heels down. Count 2 seconds up and 3 seconds down. You should feel these VMO muscle exercises working hard in the front of the thigh, and not in the knee.
Best Exercise for VMO: Which Move Should You Start With?
If you have to choose one exercise to begin with, the box squat or the terminal knee extension is the best exercise for VMO to start with. Both are easy to learn, and the terminal knee extension targets the end range of motion. If both are painful, perform the straight leg raise first. The best exercise for VMO is the exercise that you're able to do with good form and without pain.
VMO Knee Exercises for Kneecap Pain
VMO knee exercises can help if your knees are painful around the kneecap, but they work best when combined with hip exercises. The 2018 international consensus statement on patellofemoral pain recommends exercise therapy and says a combination of hip and knee exercises should be used in preference to knee exercises alone. So add glute bridges, side-lying leg raises or clamshells to your VMO knee exercises.
It's OK if there's some slight discomfort when you're exercising, but sharp pain or pain that gets worse is not. If the pain increases, take it shallower, use a lighter version or stop and seek help from a physiotherapist.
Sample VMO Muscle Workout for the Week
Use this workout plan to structure your VMO muscle strengthening exercises and VMO knee exercises. Choose the best exercise for VMO from the table above and do it first while you are fresh.
| Day | VMO muscle workout |
|---|---|
| Monday | Terminal knee extension, box squat, wall sit, glute bridge |
| Tuesday | Rest or easy walk |
| Wednesday | Rest or easy walk |
| Thursday | Straight-leg raise, step-up, reverse lunge, clamshell |
| Friday to Sunday | Rest, walking, stretching |
This VMO muscle workout takes about 25-35 minutes. Novices should train 2-3 days per week according to the American College of Sports Medicine. When your VMO muscle workout is becoming easier, incorporate a pause at the bottom, slow the lowering or hold a light dumbbell.
How to Progress Your VMO Muscle Workout
Progress your VMO muscle workout slowly. First add reps, then slow down the lowering phase, then add a pause at the bottom, then add light weight. Make one change at a time to see how your knee responds. Twice a week of steady VMO muscle training is likely to help more than once a week of hard training. Keep the same VMO muscle strengthening exercises as your base, and make them more challenging over time.
Tips for Better VMO Activation
What Does Good VMO Activation Feel Like?
The front and inner thigh should be engaged, particularly towards the end of the exercise. You do not need to feel pain, a burning knee joint or a twitch for VMO activation. If you can't feel it, reduce the load and slow the tempo, because rushing reduces the work done by the thigh.
Good VMO activation is not about squeezing harder, but technique. Warm up for 5 minutes: walk and swing the legs. Keep your knees in line with your toes, drive through the entire foot and regulate the lowering movement. It is good to practise fully straightening the knee at the end of the terminal knee extension, as this trains the thigh muscles at the end of their range. Don't lock the knee hard or bounce. Keep VMO knee exercises within a pain-free range. Box squats and step-ups both work well for VMO, but remember to keep the heel down during both.
Common Mistakes in VMO Muscle Exercises
The most common errors in VMO muscle exercises are allowing the knees to turn inwards, going too deep with pain, doing the reps too fast and omitting hip muscle exercises. Beginners also often think that there is one best exercise for VMO that will develop the inner knee alone. Use VMO knee exercises as one facet of leg training and make sure to take rest days.
VMO Muscle Workout Tips for Indian Homes
These VMO muscle exercises only require a ball and a step, in addition to a chair. In daily life, take the stairs and stand up from a chair without using your hands. Using an Indian-style squat toilet or sitting on the floor also works the knees. Let your doctor or physiotherapist know if squatting or floor sitting makes your knees uncomfortable. To avoid the heat in the Indian summer, train early or late in the day, and drink water. During recovery, include protein in all meals. Regular trainers may need 1.4-2.0 g per kg body weight a day, as suggested by the ISSN, and dal, paneer, curd and eggs can help. You might also find our guides on vitamins for bone and joint health and post-workout recovery supplements helpful.
Who Should Be Cautious? When to See a Doctor
If you experience swelling, locking, giving way, pain at night or pain after an injury, consult a doctor or physiotherapist. If you are pregnant, over 60 years, recovering from knee surgery or have arthritis, take extra care with VMO muscle exercises. If you experience sharp pain, dizziness or chest pain, stop your VMO knee exercises.
Conclusion: Build Stronger Knees With Smart VMO Muscle Exercises
While there is no specific movement that strengthens the VMO alone, you can combine regular VMO muscle strengthening exercises with hip work to build strong and stable knees. Select the best exercise for VMO for you, follow a VMO muscle workout for at least 4 weeks and maintain proper form throughout. Ready to start? Complement your recovery with GetMyMettle Alpha Whey Protein to help you meet your daily protein needs.
FAQs
What is the best exercise for VMO?
No single exercise has been shown to be the best exercise for VMO. Knee extensions, wall sits, step-ups and squats are appropriate exercises as they engage the entire quadriceps muscle group and support VMO activation.
Do VMO muscle strengthening exercises help knee pain?
For some people, particularly those with kneecap pain, VMO muscle strengthening exercises may help when combined with hip exercises and performed under the supervision of a physiotherapist.
How often should I do a VMO muscle workout?
Start with a VMO muscle workout on 2-3 days per week. Allow a day of rest between sessions.
Can I do VMO knee exercises every day?
Gentle VMO knee exercises (such as straight leg raises and other VMO activation exercises) can be performed more often under the supervision of a physiotherapist, but more difficult exercises require rest days.
How long does VMO activation training take to work?
Many people may notice better control after 4-8 weeks of regular training, although this may depend upon starting strength and injury history.
