VMO Exercises - Target Toning the Teardrop Muscle by the Knee
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
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.
Rehabilitation of Knee Injuries
Share Your Thoughts and Experiences
Have you taken the time to specifically engage your VMO ?
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
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
Bodyweight or Free Weights
Wall Sits with Small Ball
Bodyweight or Free Weights
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.
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?
Achieving strength around the knee is critical to our daily movements.
Strengthen Knees Video on Amazon
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.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2014 Kelly A Burnett