The following exercises form part of our VMO knee strengthening programme and include stretching, activation, and strengthening exercises.
Why are VMO knee strengthening exercises important?
VMO (Vastus Medialis Oblique) knee strengthening exercises are important because the VMO plays a key role in stabilising the kneecap (patella). It ensures it tracks correctly during movement. Weakness or poor activation of the VMO muscle leads to knee pain, instability, and common conditions like patellofemoral pain syndrome or runner’s knee.
If you have suffered a knee injury then you are at risk of this muscle wasting away first. Therefore, it is important to focus on strengthening and maintenance as soon as possible.
Specific VMO strengthening exercises
These are the most important exercises for VMO knee strengthening, targeting the vastus medialis oblique specifically.
Straight leg raise in external rotation
Lift your leg up straight, turn your foot outwards and hold briefly. Perform 3 sets of 10 reps increasing to 4 sets of 15 reps.
Step up in external rotation
Step up with the supporting foot turned outwards. Aim for 3 sets of 8 reps.
Our full VMO rehab program consists of 3 phases with progressively more difficult exercises. These include 13 specfic VMO knee strengthening exercises as well as stretching and activation which are also important.
Stretching exercises
These do not strengthen the VMO. However, they are an important part of our full VMO strengthening program.
Hamstring stretch
Stand with one leg just in front of the other and bend the back knee resting your weight on the bent knee. Tilt the hips forward as if sticking your bum in the air and ease into the stretch to feel a gentle pull at the back of your thigh.
Straight and bent knee calf stretch
Straight knee:
Place your hands on the wall and step forward with the foot you are not stretching. Keep your toes pointed forward and your back heel on the ground and lean into the wall without bending your back knee
Bent knee:
Place your hands on the wall and step forward with the foot you are not stretching. Keep your toes pointed forward and your back heel on the ground and lean into the wall. Bend the knee and ease in to feel a stretch lower down at the back of your leg.
Quadricep stretch
Gently pull up on the leg to feel a stretch at the front of your thigh.
Strengthening exercises
Clam in extension with band
Performing the clam exercise with your knees moved further back places your hips into extension, this targets the muscles on the outside of the hip in a slightly different way.
Side strikes
Try and keep the leg straight, the knee leg goes quickly and the trail leg goes slowly.
Crab walk dynamic
Crab walk becomes more dynamic, faster, and up on your toes.
Activation exercises
Clam in flexion with band
Lie on your side with your knees bent and slightly forwards so your hips are in flexion. Raise your knee up in a slow, controlled movement and return to the start position. Make sure your hips do not rotate backwards whilst performing this exercise.
Clam in extension with band
It is important to do these exercises on both sides, Start with the weaker side and do the same number of reps on the strong side. Make sure your hips do not rotate backwards whilst performing this exercise.
Dynamic ice skaters
Ice skater exercises using a band at the knees are performed more dynamically on your toes.
Crab walk dynamic
Crab walk becomes more dynamic, faster, and up on your toes.
