Top 4 Vastus Medialis Exercises

Exercises for the vastus medialis are a fantastic approach to strengthen knee stability and function, as well as to reduce knee pain and the risk of cartilage knee injury.

The vastus medialis muscle, which is observed in the majority of patients who have persistent knee pain, is weak.

This alters the way the knee moves and how forces are routed through the knee, as well as putting an excessive amount of strain on the inner knee joint.

In addition, there is no need for specific equipment to execute vastus medialis strengthening exercises at home or in the gym, which is a pleasant respite.

Top 4 Vastus Medialis Exercises
Top 4 Vastus Medialis Exercises

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What exactly is a VMO with a weak signal?

The Importance of the Study in Clinical Practice:

When there is acute inflammation of the knee joint capsule, there is frequently swelling and fluid accumulation within the joint capsule.

This fluid within the knee leads to the suppression of nerve signaling and the inhibition of the VMO muscle.

Resulting in the weakening of the VMO muscle as a result of the fluid.

Location of the Vastus Medialis Muscle?

The vastus medialis muscle is the innermost of the quadriceps muscles, which are located on the front of the leg. It is the largest of the quadriceps muscles.

The vastus medialis is located on the inner (medial) side of the knee, directly above the knee cap on the inner (medial) side of the knee.

When you clench your thigh muscles, the vastus medialis creates a bulge on the inside of the thigh, which is referred to as the tear drop muscle.

It is known as the vastus medialis oblique, also known as the VMO or vastus medialis obliquus, since it is the only component of the muscle whose fibers run obliquely into the kneecap.


The vastus medialis is one of the quadriceps muscle group, and it is positioned on the front of your leg, above your kneecap.

It is one of the four quadriceps muscle.

It's the one on the inside.

When you fully extend your leg, you will be able to feel and occasionally see this muscle contract.

The vastus medialis oblique is the term used to describe the part of the muscle that is located directly above the kneecap (VMO) other than vastus lateralis and vastus intermedius.

When you bend your knee, your vastus medialis assists in stabilizing your kneecap and keeping it in line with the rest of your leg.

If you experience knee pain or an injury to your knee, it is possible that it is caused by a weakening in your vastus medialis or other quadriceps muscles.

Despite the fact that you cannot physically strengthen your knees, you may build the muscles around your knees, which will help to stabilize the knee and prevent injury.

Being able to maintain a strong vastus medialis muscle will aid in preventing knee damage.

The Vastus Medialis Function

The Vastus Medialis Muscle (VMM) and the Vastus Medialis Obliquus (VMO) are two different muscles.

Overall, the vastus medialis muscle works in conjunction with the other quadriceps muscles to straighten the knee and, as a result, extend the leg.

It is particularly crucial in the final phases of knee extension, when it assists with the locking mechanism of the knee joint, because it helps to stabilize the knee joint.

The vastus medialis oblique (VMO muscle) part of the muscle performs an additional function by assisting in the control of the kneecap's movement and by providing stability to the joint.

Because of the form of the knee, it is natural for the kneecap to move slightly over to the outer side of the knee when the leg is bent.

This would cause significant friction through the cartilage lining the back of the kneecap, increasing the likelihood of a patella dislocation and raising the risk of injury.

In this way, it is ensured that the kneecap moves smoothly up and down the groove on the thigh bone as the knee bends and straightens, and that there is no friction between it and the rear of the kneecap.

The following are the most common issues that arise in the vastus medialis oblique muscle:


This can have an impact on both instantaneous strength and endurance, causing the muscle to tire more quickly than necessary and may result into patellofemoral pain syndrome.


There may be a delay in the activation of the VMO, or the VMO may fully shut down and stop working with and may need a sports physical therapy to cure your knee flexion.

People who have a weak vastus medialis oblique muscle are more susceptible to the following:

  • Knee Pain in the Patellofemoral Joint
  • Instability of the Knee
  • Dislocation of the Kneecap

Exercises for the vastus medialis are beneficial as sports medicine for the vast majority of patients who suffer from anterior knee pain.

Hip Adduction Exercise for the Vastus Medialis

Because the vastus medialis and vastus medialis oblique are two different parts of the same muscle, you do not need to perform separate exercises for each.

However, you must ensure that VMO is correctly activated before proceeding to muscle activity to avoid VMO contraction of your femoral nerve.

When performing vastus medialis movements, clenching a squashy ball between your knees can be quite beneficial in ensuring that the VMO is activated.

A foam ball is preferable, but if you don't have one, a soccer ball would suffice; just make sure it has a little give to it by letting some of the air out before using it.

Start by learning how to engage the vastus medialis oblique muscle or quadriceps femoris, and then go on to a variety of vastus medialis exercises for leg extension.

Here are some exercises other than squat exercises that are very common for your vl muscle.

1. Muscle Activation of the VMO

Muscle Activation of the VMO
  • Place your feet flat on the floor and sit straight in a chair with your knees bent, a ball between your knees, and your feet on the floor. Using your thumbs, press down firmly on the soft, squashy area on the inner side of the knee slightly above your kneecaps on the inner side of the knee.
  • Strenghten your glutes and gently grasp the ball, making sure that the movement originates from your knee rather than from your inner thigh.
  • You should notice a tightening or swelling beneath your thumbs, which indicates that the vastus medialis and the VMO have been activated. That's the place where we want to make sure everything is working properly with all of the drills.
  • You may also try squeezing your buttocks, clenching your knees, and squashing the backs of your thighs into the chair to see if you can feel it.
  • Test both sides at the same time, especially if you are experiencing knee pain or swelling, since you may detect a difference between the two sides.

2. Ball Clench Extensions

Ball Clench Extensions
  • Place the ball between your legs while lying on your back with a rolled-up towel underneath your knees to provide support.
  • Clench your buttocks and lightly squeeze the ball, then lift one heel off the ground until the knee is straight. Repeat with the other heel.
  • Continue to grasp the ball and hold it for 3 seconds, then slowly lower the foot back down to the ground.
  • 10 reps each time, gradually increasing the number of reps as your strength increases, with the goal of reaching 25 reps.

3. Raise Your Legs Twisted

Raise Your Legs Twisted
  • Lie down on your back with one leg stretched out straight in front of you and the other knee bent in front of you. As you work the straight leg, this relieves the strain on the lower back and hips.
  • Turn your foot outwards about 20 degrees to create external rotation, then lift your foot up until your thighs are parallel to the ground.
  • Hold for 3 seconds, then slowly lower yourself down while keeping your foot turned outwards.
  • Maintaining the leg turned outwards throughout this vastus medialis exercise aids in the activation of the VMO once more.

4. Ball Bridges

Ball Bridges
  • Lie down on your back with your knees bent and your feet hip width apart, with the ball between your knees and your arms at your sides.
  • Clench your glutes, lightly crush the ball, and raise your bottom as high as you can without arching your back. Repeat on the other side.
  • Hold for 3 seconds, then slowly lower yourself back down.
  • Continue to squash the ball and tense your glutes for the entire set of 5. Ball Wall Squats
  • Holding a squashy ball between your knees and your heels about 6″ away from the wall with your toes pointing forwards, stand with your back against a wall.
  • To stimulate the vastus medialis oblique, clench your glutes and gently crush the ball against the wall. Then slowly slide down the wall, bending your knees.
  • Slide down as far as you are comfortable doing so, hold for three seconds, and then slowly push yourself back up the hill.
  • Maintain a tight grip on your glutes and the ball of your foot throughout.

Stretching the Vastus Medialis

Holding on to a chair or the wall for support is a good idea.

Without bending forward, bring your heel up behind you, grasping your ankle and pulling your heel towards your buttock until you feel a stretch, while remaining upright.

The vastus medialis muscle will be stretched as a result of this, but you can bias the stretch in favor of the vastus lateralis muscle by moving your foot across your body towards the other buttock.

As you perform the exercise, press your hips forward to increase the stretch and benefit the longus muscles.

Continue to hold for 30 seconds and then repeat three more times.

Do not bounce on and off the stretch; it is far more effective to hold the stretch for a longer period of time.

Exercises for the Vastus Medialis that are More Advanced

You can graduate to more difficult exercises, such as lunges, step ups, and step downs, leg press without the use of a ball once you have mastered 30 repetitions of each of these vastus medialis exercises with good control and are satisfied that you are activating your VMO.

For example, a squat exercise like goblet squat, split squat or other closed kinetic chain exercise that is advance for your knee extension exercise.

Frequently Asked Questions (FAQ)

What is hack squat?

The hack squat involves standing on the plate, leaning back onto the pads at an angle, with the weight placed on top of you by situating yourself under the shoulder pads.
The weight is then pushed in the concentric phase of the squat.
Simply simply, when you stand back up, that's when the weight is pushed away from you.

What is a sissy squat?

In contrast to a standard squat, which involves hinging from the hips and sitting down to achieve the bottom of the position, the sissy squat emphasizes leaning back and bending from the knee.

Does running strengthen VMO?

The VMO is difficult to strengthen, and running does not stimulate the VMO in a way that aids in stabilization.
Train to strike the VMO in order to improve your knee stability.