The Vastus Medialis Oblique, or VMO, is one of four muscles that make up the larger quadriceps--the muscle located on the front of the upper leg. It plays an important role in stabilizing the patella and keeping the knee safe from injury during sports and everyday activity.
Static VMO Contraction
This is the most basic exercise for strengthening the VMO, but it is an important step that should not be skipped. Sit on your bed, couch or on a weight bench with your right leg extended. Locate the VMO with your fingertips. It is the innermost muscle of the quadriceps right above the knee cap. See the diagram in the references section.
Contract your quadriceps muscle, pushing the back of your knee into the bed, couch or weight bench so that your heel lifts slightly up of the surface. You should be able to feel the VMO contract. Hold here for 5 seconds and repeat 10 times.
Leg Extension
You can do this exercise at the gym using a leg extension machine or at home with a resistance band. If you are using a machine at the gym, start at a very low weight and do one leg at a time so you can easily locate and isolate the VMO. If you are using a resistance band, find a chair with a foot railing that you can anchor one end of the band to and wrap the other end of the band around the front of your ankle. Begin sitting with both feet together. Place your fingertips on your VMO muscle and slowly begin to straighten your leg, making sure to hold a continuous contraction in the VMO throughout the movement. When your leg is almost completely extended, pause for a moment, and then release back to your starting point with control, keeping the VMO contracted. Repeat ten times on each leg.
Lunges
These should be performed just like regular lunges, but the focus is placed on keeping the VMO muscle contracted throughout the exercise. Take a split stance with your right foot about three or four feet in front of your left foot. Start with both legs straight. Place your fingers on the VMO of your right leg. Slowly bend both knees so that your right knee comes to a right angle and your left knee is almost touching the floor. Focus on maintaining the contraction in the VMO. Slowly rise back up to your starting position, keeping the VMO contracted. Repeat 10 times and then switch sides, placing your left foot forward and your right foot back.
Ball Squats
Use a medium sized Swiss ball for this exercise. Stand with your back to a smooth, bare wall with no obstacles. Place the Swiss ball between your lower back and the wall. Step your feet out in front of you just a bit so that when you come into the squat your knees are at right angles and do not extend past your toes. Start with your legs straight. Contract the VMO as you slowly bend your knees coming into a squat. Keep your back straight. When your knees are at right angles, press back up to your starting position, keeping continuous contraction in the VMO. Repeat 10 times.
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