The quadriceps sit right above the kneecap and they have four parts -- the vastus lateralis, rectus femoris, vastus intermedius and vastus medialis. The vastus medialis oblique, or VMO, is the portion of the quads that runs down the inside of the thigh to the kneecap. By keeping this muscle strong with exercises, you will reduce the risk of dislocating your kneecap and contracting a condition known as patellofemoral syndrome.
Stepup
The stepup is an exercise that works the VMO, hamstrings and glutes. You need a stair step, step stool or aerobic step to do this exercise. Begin by placing your right foot on the step. Keeping your back straight, press down on the step to lift your body in the air. Allow your left leg to hang behind your body as you hold for a full second. Slowly lower down, repeat for a set of reps and switch sides. When doing this exercise, it is important to not let your knee go past your toes when you rise up. This will place excess stress on your kneecap.
Seated Isometric
Isometric exercises work muscles without changing their length. According to the Mayo Clinic, these are often used for rehabilitation. A seated isometric exercise helps strengthen the VMO without having to bend the knee. Start out on the floor with your right leg extended and a rolled up towel placed under your knee. Forcefully contract your quadriceps and hold for five to 10 seconds. Slowly release, repeat for a set of reps and switch sides. To increase the emphasis on the VMO, turn your toes out at an angle.
Squat Progression
A squat works all parts of the quads, hamstrings and glutes. If you have kneecap pain, start off doing a quarter squat. Stand with your feet slightly wider than shoulder-width apart and place your arms at your sides. Slowly lower yourself about a quarter of the way down by bending your knees. Hold for a second, rise back up and repeat. In successive workouts, continually go lower until you can get your thighs parallel to the floor. Once you can do that, progress to a single leg quarter squat, then full range of motion single leg squat.
Angled Leg Extension
A regular leg extension singles out the quadriceps. By making a slight variation, you will shift more of the emphasis to the vastus medialis oblique. You need a leg extension machine to do this exercise. Sit on the seat, hook your feet under the padded lever arm and grasp the support handles down at your sides. Keeping your toes turned out to your sides slightly, push the lever arm up by bending your knees. Once your knees are just short of full extension, slowly lower the lever arm and repeat. You also have the option of doing these one leg at a time.
Lunge
A lunge works the VMO with the legs in a staggered stance. Begin with your right leg forward, left leg behind you and hands on your hips. Keeping your back straight and abs tight, lower yourself down by bending your knees. Once your front thigh parallels the floor, rise back. Repeat for a set of reps and change sides. When doing this exercise, do not let your back knee touch the floor and do not let your front knee move past your toes.
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