What is the Vastus Medialis Oblique (VMO)?
The VMO is the teardrop like muscle on the inside of your knee. It is the main active stabilizer in the knee and keeps the patella in line – which makes proper training of the VMO so important. If you’re like most people that play some sort of athletics or enjoy outdoor activity that is physically demanding on the body, then it’s likely that your VMO is underdeveloped.
With a weak VMO you can be very limited and also be at a higher risk of injury.
One study found that 50% to 80% of non-contact sport related injuries could have been prevented with lower body structural balance. When your Vastus Lateralis is stronger than the Vastus Medialis Oblique it pulls the patella towards the outside of the leg, which causes stress on the knee making the knee more vulnerable to injury.
There are different variations to strengthen the VMO.
Poliquin Step-Ups are one of most influential ways. Peterson Step-Ups are also another good exercise with a lot more movements involved. When the VMO is strengthened it can improve coordination, make you faster and get you bigger, stronger quads.
Make sure you do the structural balance as well as compound lifts. Strengthening the VMO improves all qualities of life in your lower half and it can save your knees!