This is Brent, President of B2C Fitness, and we're going to talk about VMO, or vastus medialis
obliquus activation, and knee dysfunction. I'm going to have Vinnie come in and help me
demonstrate a few movements.
First things first, we need to discuss on why we need VMO activation, and when we
should use it. Now generally knee pain comes from an inability to eccentrically
internal rotation and adduction, as our tibia externally rotates.This most easily
seen in people who do a squat and their knees cave in. Can you demonstrate that for us?
I know many of you guys have seen a squat done like this, where the knees start
caving in. You can see that the femur has internally rotated. This increases
the stress placed on many of the structures in the knee either medial or
lateral, and it starts wearing us down,
more or less. What a lot of individuals will do is they'll start trying to
activate the VMO, thinking that it's just a patellar tracking problem.
And while there is a patellar tracking problem, we also have huge problems in
the hip, and huge problems in the ankle, if this is occurring, or one or the
First things first, before we even start VMO activation,
we need to correct whatever dysfunction we have going
at the hip and the ankle because these structures, with the large muscles that are
placed around these structures, have far more impact on what's happening to the
alignment. Now, once we've gone ahead and done our release, stretching, and activation,
our corrective exercise routine for the hip, ankle, or both, whatever the
dysfunction is, we can use VMO activation as kind of the icing on the cake
for those individuals with knee pain.
In other words, you'd write a lower leg dysfunction strategy, and then add the
VMO because the person had knee dysfunction. Now, Vinnie's going to do my
favorite VMO exercise,
the only one that really seems to be effective in my book.
First things first, before we did this exercise, we would release this muscle
here, which is not a common muscle to be released, but your biceps femoris needs
to be released and stretched, and there's actually research to show just releasing
this muscle alone, will increase activity to his VMO, or that inner muscle of your
quads, that teardrop muscle that's just on the inside of your knee. Once he does
that, we can then increase VMO activation by focusing on strengthening
the last 10 degrees of knee extension. In a closed chain, this seems to work really, really
well. So Vinnie is going to descend down just a little bit so we got
a little bit of knee flexion here, and then what he's going to do is just lock
out his knee against this resistance. So Vinnie, go ahead and show that one
So he's just locking his knee, working on strengthening that last 10 degrees of
knee extension. Now, we can even take this one step further by having him lock his knee
and then squeeze his glute, which will
externally rotate his femur. External rotation of the femur is the same thing
as tibial internal rotation, the same joint action that the vastus medialis
obliquus will do on its own. So we got femoral external rotation by
squeezing the glutes, increasing activation of the VMO because it is
relative tibial internal rotation. Why don't you go ahead and show that one more
So we're going to lock out the knee, squeeze the glute,
hold for two seconds, and back down. You can have somebody do 10 to 20 reps, real
easy to progress just by strengthening the band. Real easy thing to add into
our activation, progression or activation circuit. Thank you.