ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

VMO Exercises - Target Toning the Teardrop Muscle by the Knee

Updated on March 13, 2015

We should be exercising to feel good. Sadly, too many of us are exercising to "rehab". We need to change this paradigm and start a program today while we are healthy to enjoy the exercise program rather than feel the need to exercise to avoid pain. For you see, muscles are beautiful and when we are healthy and expand our hearts and lungs with cardio and build our muscles, we can feel the difference.

If we envision a light that is off and then we activate the light switch and we can see, exercise is the same thing. However, when we activate that light switch when we are in need rather than in a healthy state we a dimmed view.

The VMO muscle is sadly often only talked about when we are in "need". Yet, this muscle is beautiful way beyond its function. What is the VMO? The vastus medialis muscle is the muscle just above and to the inside of the kneecap.

The VMO will never "feel" like the other muscles of your body. It is a small muscle if you work hard you might be able to see. It is often stated to be one of the hardest muscles to engage. That is not me the fitness professional talking - this statement comes from the rehabilitation world. And they are absolutely correct. If the bicep muscle is the easiest to engage, the VMO is the polar opposite, very difficult to isolate.

Yet there are exercises that we can do to activate this precious gem of a muscle. Join us as learn about this muscle, what muscle group it is apart of and how to exercise to actively engage and strengthen this muscle.

Vastus medialis muscle The position of the vastus medialis oblique is just above and to the inside of the knee cap.

Vastus Medialis Oblique and Lateralis Muscles

Open diagram showcasing the bones and the muscles of the leg with special emphasis on the Vastus Medialis Oblique and Lateralis Muscles
Open diagram showcasing the bones and the muscles of the leg with special emphasis on the Vastus Medialis Oblique and Lateralis Muscles | Source

Tear Drop Muscle of the Legs

In anatomy terms the muscle next to the knee that is believed to be the muscle that is primary in stabilizing the knee joint, is call the vastus medialis oblique. As we have discussed the oblique is essentially a slanted muscle.

In body building terms, we will often hear this muscle referred to as the "tear drop" muscle because if it is fully developed, it will resemble a tear drop.

Often if you are experiencing knee problems, therapists will seek to strengthen this muscle. This muscle is difficult to engage but we have compiled three excellent videos along with several different types of exercises for you to choose from.

Share Your Thoughts and Experiences

Have you taken the time to specifically engage your VMO ?

See results

Tanzanite of the Body Muscles - Why the VMO

To me the VMO or what bodybuilders will call the teardrop leg muscle is a gem of the human body. But is a relatively unknown gem. We all know the abs and the heart and lung muscles just as we know sapphires and rubies. The VMO is a section of the quadriceps that is often under appreciated until we need that muscle.

Sadly, when we visit the doctor, there is no nurse, no medical practitioner to explain how the muscles affect the knee joint.

Understanding and recognizing the problem is always the first solution to correcting a problem.

A prevailing problem in our society is the gulf or divide we have crafted between exercise and medicine. If we understood our human body and the 640 some muscles that allow us to move, we could manage this beautiful temple that we reside in.

We have come a long way in science and personal hygiene. The time is now to advance in our health with taking the time to understand our body and to take the time to engage the muscles that protect us.

That wonderful glow of happiness always starts with our physical well being. If we are physically healthy, our mind and our spirit will team together for a great feeling of wellness.

For you see like gems and jewels, chasing after the exterior glitter starts first from the internal cuts that craft the glow. Take the time to sculpt your body and you will see your muscles grow stronger and I promise you the internal glow will quickly follow.

Diagram of a Squat to Target the VMO or Teardrop Muscle

diagram of a squat with adduction to engage the leg muscles including the VMO or the teardrop muscle
diagram of a squat with adduction to engage the leg muscles including the VMO or the teardrop muscle | Source

Strength Training for the VMO - Increase Stability of the Knee Joint

Why Target the VMO

1. Prevent Knee Pain

2. Improve Functional Performance

3. Improve Your Metabolism

Two Favorite VMO Exercises

If you watch any videos about VMO strengthening, this is the one to watch. It is short and concise and provides my top two favorite exercises for targeting the teardrop muscle of the leg, what I call the tanzanite of the leg muscles.

1. Terminal knee extension using a resistance band

2. Swiss ball squat with medicine ball hold

The terminal knee extension using a resistance band is a great use of the resistance band.

The ball squat with adduction is a fantastic exercise for those with inherent knee problems. In this exercise we combine the medicine ball (4 lbs given as an example) plus the balance ball.


How to Fix Your Knees - Corrective Exercises

Three Exercises to Target the Teardrop VMO Muscles in the Legs

1. Sidestep lunge

2. Bulgarian squat or split squat

3. Single leg extension

The video of the three exercises is really excellent content but the sound quality is very challenging. Essentially three stellar exercises are provided to target tone the VMO. The one that I believe everyone forgets about is the side step lunge. This is an advance exercise and should only be attempted once you have conquered the basic squat and lunge and are ready to take your exercise program to the next level.

Seven Different Exercises that Target the VMO Teardrop Muscle in the Legs

 
 
Leg Extension
Machine
Smith Machine
Machine
Squats
Bodyweight or Free Weights
Wall Sits
Bodyweight
Wall Sits with Small Ball
Bodyweight
Lunges
Bodyweight or Free Weights
Hack Squat
Machine

Lower Leg Teardrop Development - Including the VMO

Lunges With Follow Through

Yes, Rob Riches is rather extreme but very good. Take a close look at the instruction - not his extensive muscles and you will learn allot.

The lunges he provides special direction on keeping the motion fluid, follow through and keep the tension going.

The exercise that begins about 9:19 is fascinating for the VMO. It showcases the value of bodyweight contractions.

Skater Lunge

demonstration of the skater lunge
demonstration of the skater lunge | Source

Target Toning the Leg Muscles - The VMO and More

Lunges and squats are great exercises that target tone the leg muscles and the VMO. Here we have shown several other exercises such as the terminal leg extension using a resistance band, and also the medicine ball adduction.

Squats and lunges remain one of the important exercises for not just bodybuilding but also for our health.

What do you do for your knee pain?

See results

Achieving strength around the knee is critical to our daily movements.

Fine Line - Therapy Exercises and Exercises for Strength

The term "therapy" bothers me. We put too much emphasis on preventing pain and not seeking to be healthy. This paradigm needs to be changed. Our bodies deserve to be healthy. Daily exercise, daily stretching, daily range of motion exercises need to be standard in our lives. Exercise and stretching should be a foundation no different from brushing our teeth daily.

Achieving strength around the knee is critical to our daily movements. We must recognize our knees are hurting not just because of the joint but also because of the lack of strength supporting that joint.

Hope you take these videos to heart and consider hiring a personal trainer, physical therapist to maintaining strength and stability around your knee.

© 2014 Kelly A Burnett

Comments

    0 of 8192 characters used
    Post Comment

    • Noa Keshet profile image

      Noa Keshet 

      18 months ago from Israel

      Thanks for the helpful videos. I also suffer from knees' pains, so I make it a priority to choose exercises that target and strengthen the muscles that support the knee.

    • Easy Exercise profile imageAUTHOR

      Kelly A Burnett 

      3 years ago from United States

      Hi Glenn,

      I am over 50 and fighting for my muscles each step of the way. I need to know what muscles to attend too so this hub was self-serving! Thank you so much for sharing - I just wish therapy exercises were part of our daily routine and pray for less injuries. I feel so much better with stronger leg muscles - it helps my metabolism too!

    • Glenn Stok profile image

      Glenn Stok 

      3 years ago from Long Island, NY

      This is a very thorough discussion of the various exercises needed to help with knee pain and to strengthen the muscles around the knee. I once pulled a tendon and couldn't walk for a month, and had to do these exercises. It's very important to keep doing them, especially as we get older. The videos you included in this hub are very useful too.

    • Easy Exercise profile imageAUTHOR

      Kelly A Burnett 

      4 years ago from United States

      Hi Tolovaj,

      Flexibility is a great focus for your fitness goals. Without flexibility we loose mobility quickly but also we me make mobility hard without flexibility. I remember in my younger days never wanting to grow up and walk and move like the elderly. I can handle wrinkles (they are a mark of great wisdom after all - aren't they?) but to move slowly where when I walk it looks painful is never how I wanted to live life.

      The muscles around the knees I have found help my knee problems. My grandmother (God bless her) had both knee problems and anemia and sadly I inherited both of those traits.

      I just wish I had truly learned fitness when I was younger. It is so hard to start new routines and I feel strongly education is the key to changing our health.

      While all of my clients are my favorite, I have a special fondness for children. If we can leave them with a lasting positive impression of how to live healthy, we can leave a legacy for a better world.

    • Tolovaj profile image

      Tolovaj 

      4 years ago

      Thanks for all the tips. I already know how important is to have strong muscles around the knees, but was not aware of these exercises. I focused on flexibility in last years, but I guess strength is important as well.

    • Easy Exercise profile imageAUTHOR

      Kelly A Burnett 

      4 years ago from United States

      FlourishAnyway,

      You made me laugh - I know I have been working for a decade now to find this elusive muscle. My personal treasure hunt! Thank you for stopping by. You are always a delight.

    • FlourishAnyway profile image

      FlourishAnyway 

      4 years ago from USA

      You've got some great quality exercise hubs. Oh, I know I should be doing this. I haven't seen this muscle in a decade, I believe. This is a wonderfully crafted hub with great tips and resources.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)