Proven VMO exercises?

  • Posted by a hidden member.
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    May 09, 2011 12:04 PM GMT
    Hey fellas - I'm told my my Physio that I have weak VMOs - which are causing me pain in my knee caps.

    He's given me some "engage the VMO" type exercises which I'm trying out - anyone got any advice or exercises that worked well for you?
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    May 09, 2011 7:09 PM GMT
    depends on how underactive the VMO is. a basic one is whilst seated keep your foot on the floor and push your foot out forward, but keep your foot stuck to the same spot, you can use a hand to feel the VMO activate, this exercise can be done anywhere, then you can look at wall slides etc
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    May 18, 2011 4:09 PM GMT
    I feel that the best way to strengthen the VMO is by using the elliptical. I had a similar issue with mine

    Hop on the elliptical and set the resistance to somewhat heavy..instead of going forwards, go backwards. I always did 5 min forwards for warm up and then 25 min back wards for the workout.

    I saw major improvement!

    Hope this helps,

    Cameron

    Find me on Twitter for more advice and health tips: CameronHabel
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    May 18, 2011 4:42 PM GMT
    The VMO is considered the "core" muscle of the knee and its proper functioning is critical.

    To begin with:
    Quad sets
    Straight leg raises
    Short arc quads
    Long arc quads
    Terminal knee extensions


    More advanced:

    Step downs/Reverse step up
    Leg Press
    Wall squat
    Lunges