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Exercises Movements, technique & proper execution

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Old 08-20-2005, 11:47 AM   #1
Joe Bonington
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Anybody know any good exercises to strengthen the VMO?

I am getting sharp Patella femoral pain. I have tight ITB and underdeveloped VMO. I do a lot of ITB stretching and Myofascial release. The problem is the VMO none of the exercises I am doing seem to be helping strengthen it.

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Old 08-21-2005, 06:52 PM   #2
Steve Shafley
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Drag a sled (or anything else) walking backwards.

Terminal Knee Extensions (aka TKEs)

I like using a jumpstretch band attached to the rack, that's looped behind my knee. Dave Tate describes it in some article on T-Mag.

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Old 08-22-2005, 02:41 AM   #3
Mark Beck
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I found squats to be the best solution but with a slight modification. Before performing the squat, consciously squeeze your glutes while at the same time imagining you are holding a large ball between your knees. the idea is that as you descend into the squat you exert pressure with your knees on the imaginary ball but without allowing your knees to move in.

this worked wonders for me and in a matter of a couple of weeks the vmo was activating properly on squats.
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Old 08-22-2005, 11:00 AM   #4
Brian Hand
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Once you're knee will tolerate them, barbell full front squats will build the VMO.
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Old 08-22-2005, 11:19 AM   #5
William Hunter
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Another vote for squats here, plus, in my case of moderately bad ITB syndrome/weak VMO, stopping and/or reducing the offending activity (if there is one). I was running 5-6 days a week with no other forms of exercise. "Too soon old, too late smart".
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