- VMO Activation. Sit upright in a chair, with your knees bent, ball between your knees and your feet flat on the floor.
- Ball Clench Extensions.
- Twisted Leg Raise.
- Ball Bridges.
- Ball Wall Squats.
- Vastus Medialis Stretch.
What happens if your VMO is weak?
When the VMO is weak, the other quadriceps muscles pull the knee cap to the outside part of the groove. This can lead to rubbing and excess wear and tear of the joint surfaces in the outside or lateral patellofemoral joint region.
What exercise isolates the VMO?
During this attempt to isolate VMO activity, some designated exercises executed include but are not limited to the following: Quad sets. Terminal open chain knee extension exercises. Straight leg raises (SLR) with external rotation of the lower extremity.