VMO Exercises

I have only found one VMO exercise that consistently activates the VMO. Oh, and it does a number of the gluteus as well.

Diagonal Sit Backs

Setup:

1. Start with the patient on one knee and heel directly under opposite buttocks. (right knee on the ground with right heel in line with left buttocks)
2. Now the leg should be at a 45 degree angle, slight hip external rotation.
3. Instruct the patient to perform a brace & breathe and slow start to sit back onto their heel. Do not have them go into lumbar flexion.
4. They may not be able to touch their heel.
5. Return to the starting position and repeat.

Notes: 

• No flexion or posterior pelvic tilting should be noted.
• The arms can be raised for balance.
• This should be felt in the VMO and gluts.

Setup