You can only view 3 videos without an account. Become a Member to access all videos on the website.
VMO Activation Progressions
VMO Activation Progressions are a series of exercises that focus on strengthening and activating your Vastus Medialis Obliquus (VMO) muscle, which is critical for healthy knee function. These progressions range from basic exercises such as contraction holds, to more challenging movements like plyometric landings and single leg hops. The goal of VMO Activation Progressions is to build strength and stability throughout the hip and knee joints, which helps to prevent injuries and reduce
Transcript
00:00:0000:00:03
This is Brent coming at you with another
00:00:0000:00:03
progressions video. In this video we're
00:00:0300:00:08
going to do progressions of vastus medialis obliques activation or VMO activation.
00:00:0800:00:13
Now admittedly this is not one of my favorite activation exercises. I do
00:00:1300:00:18
believe that most knee issues come from either ankle or a hip dysfunction and it
00:00:1800:00:23
is more important to address those issues to ensure that the knee functions
00:00:2300:00:29
optimally, but most VMO activation exercises the VMO is still important. Do
00:00:2900:00:34
work on terminal extension all right, in that terminal extension that last few
00:00:3400:00:38
degrees of extension is very important to function. I'm going to have my friend
00:00:3800:00:42
Leanne come out she's going to help me demonstrate this exercise. The first
00:00:4200:00:45
thing we're going to start with is an exercise we actually already did in
00:00:4500:00:48
something called quad sets and progressions. We're going to do this just to
00:00:4800:00:52
start stimulating her quad before I take her into a more integrated movement
00:00:5200:00:58
pattern. Now if this is a progression, I'm working towards the end, I'm trying to
00:00:5800:01:02
get Leanne back to her tough mudders and all the other crazy races that she does.
00:01:0200:01:05
Alright I'm going to work on just that terminal extension. So the way we work on
00:01:0500:01:11
range of motion with quad sets because we put the foot up on a pillow or a dowel,
00:01:1100:01:16
or this pillow thing, we go ahead and put a little towel under their knee as a
00:01:1600:01:22
tactile cue, and now I have her try to squeeze the towel, and since this is
00:01:2200:01:29
raised up she works on that end range extension. To resist that this almost
00:01:2900:01:32
goes back to what I was talking about before with ankle and hip being more
00:01:3200:01:36
important to knee dysfunction. I'm actually going to resist her through
00:01:3600:01:43
tibial tibialis anterior activation and then the quad set, and just the whole way
00:01:4300:01:47
this lever is set up she will get some resistance on her quad. I'm going to have
00:01:4700:01:51
her use that 2-4-2 count all right. So she's going up for two, holding that
00:01:5100:01:56
isometric for four, and then back nice and slow for two. I'm going to have her do
00:01:5600:02:02
12 to 20 reps this is the first exercise. Then to get her further warmed up to
00:02:0200:02:07
start integrating this I am going to go ahead and progress that TKE, that total knee
00:02:0700:02:11
extension you guys saw in a previous video. So let's go ahead and flip this
00:02:1100:02:13
around.
00:02:2000:02:25
Now what Leanne's going to set herself up to do, is it's gonna look like she's
00:02:2500:02:32
setting up for that total knee extension exercise except I'm going to have her take
00:02:3200:02:36
a step back with this foot now, and she's going to set herself up for a static lunge.
00:02:3600:02:42
So it's that same exercise that still resisted terminal knee extension, only
00:02:4200:02:46
now I have her working through a larger range of motion and a little bit more
00:02:4600:02:49
functional pattern. A couple of notes here guys;
00:02:4900:02:52
notice that the band is not set up straight this way, I don't know if you
00:02:5200:02:55
can see that on the camera but I have a little bit of an angle this way
00:02:5500:02:59
to try to pull her into adduction and internal rotation. What that's going to
00:02:5900:03:06
stimulate is abductor an external rotator activation, aka glute stimulation.
00:03:0600:03:11
I want her to use her glutes as much as possible. Alright so we know that a lot
00:03:1100:03:14
of knee dysfunction happens from that inability to eccentrically decelerate
00:03:1400:03:19
that adduction and internal rotation force, we need as much glute activity as
00:03:1900:03:25
we can. So she's going to go ahead and reach down with this hand, touch that toe so
00:03:2500:03:29
she's lengthening her glutes maximally by internally rotating,
00:03:2900:03:34
flexing, now she's going to squeeze her glutes, squeeze her quad and lock her
00:03:3400:03:38
knee on the way up, making sure she's driving through this front leg. She's
00:03:3800:03:44
going to go ahead and do this let's say 19 more times, you got it in you? Sure. You
00:03:4400:03:48
guys can up the resistance on these bands, this exercise can be done with a
00:03:4800:03:53
fair amount of weight. I know my larger athletes use the cable column and we
00:03:5300:03:57
actually use it, if you guys have ever seen those straps for the the hanging leg raises,
00:03:5700:04:01
which I'm not recommending, we'll use those same straps put them around the
00:04:0100:04:05
lower leg, so that we can use a cable column machine and get up in a little
00:04:0500:04:07
bit more weight. I didn't say you could stop. Oh.
00:04:0700:04:11
Alright so this is our progression from TKE's
00:04:1100:04:16
to make sure we're getting more glute stimulation, we're making sure that we're
00:04:1600:04:20
activating the quad through a larger range of motion. We're getting better VMO
00:04:2000:04:25
activity, at least what we can throughout a larger range of motion, and getting
00:04:2500:04:30
Leanne more prepared for the activity she does, in this case sport being all of
00:04:3000:04:33
these adventure races. I guess you'd call them being the tough mudders and the
00:04:3300:04:37
zombie runs, and everything else she does. I hope you guys enjoy these progressions,
Related Videos
Combined Deep Cervical Flexor and External Rotator Activation
VMO Activation Progressions
Shoulder External Rotator Isolated Activation
Tibialis Posterior Activation
Tibialis Posterior Activation Progression 2
VMO Activation
Tibial Internal Rotator Activation Taping
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation
Gluteus Maximus Isolated Activation
Psoas Activation (Positional Isometric)
Hardest Quadruped Progression Ever Challenge
Gluteus Medius Activation Progressions (Activation Circuit)