VMO Strengthening Exercises – Ask Doctor Jo

VMO Strengthening Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some VMO strengthening exercises. So let’s get started. So the VMO stands for
Vastus Medialis Oblique. But basically it’s your inner quad muscle. It has a lot to do
with the tracking of the kneecap. So if you have issues with that, you want to strengthen
your VMO. So the first one is gonna be lying down. You’re gonna take that leg that you
want exercise, put it straight down. Keep your leg straight and locked out and then
turn your foot out to the side. So that’s gonna be an external rotation of your leg.
And slowly lift it up, almost like you’re scooping something up with your foot to about
the other side. And then slowly come back down. So just start off with about 10 of these,
trying to keep it nice and straight, and nice and slow and controlled. And then you can
work your way up from there. The next one is gonna be a ball squeeze. You can use a
basketball, soccer ball, if you don’t have a ball to use to squeeze, you can fold up
a pillow and put it in between your legs. Just put it right down near the knees. And
you’re gonna squeeze in to the ball. And while you’re squeezing in to the ball, you’re gonna
come up into a bridge position. So you have to do a combination move. So that’s activating
that VMO and then slowly come back down. If you can, hold that squeeze the whole time.
If it’s weak and you can’t, that’s ok, then relax. Squeeze in again, come back up, and
then slowly come back down. So again, just start off with 10 of those and then work your
way up from there. The next ones are gonna be standing up. Wooooah! Ok, so the next one,
still using the ball, put between your legs again right at the knees. And you’re gonna
do a squat. But remember, you want to keep those knees behind your toes, so stick your
bottom out. Squeeze in, squat down, and come back up. Again, if you are really weak in
those inner thighs and that VMO, you might want to take a break in between, but if you
can keep the squeeze the whole time, that will really work those muscles. Coming down
and coming back up. And then the last exercise is a plié squat. Those of you ballet-ers
out there, you know that that’s when you turn your feet outwards. Make sure you spread your
feet out a little bit so you have room to take your knees out, but you don’t want to
cross over your toes again. So you still have to stick out your bottom, but now you’re going
almost at a 45 degree angle. So squatting down and then coming back up. Nice and slow
and controlled and then back up. So those were your VMO strengthening exercises. If
you have any questions, leave them in the comments section. If you’d like to check out
some more videos, go to AskDoctorJo.com Don’t forget to like us and subscribe. And remember,
be safe, have fun, and I hope you feel better soon.