VMO Squat
A narrow-stance squat with toes slightly turned out, emphasizing the final degrees of knee extension to maximally activate the vastus medialis oblique — the teardrop-shaped inner quad that stabilizes the patella and prevents lateral tracking. VMO activation is key to resolving patellofemoral pain and knee clicking.
How to do it
- 1
1. Stand with feet hip-width apart or slightly narrower, toes pointed 5–15 degrees outward.
- 2
2. Engage your core and keep your chest upright, shifting weight slightly toward your heels.
- 3
3. Lower into a squat by bending your knees, maintaining an upright torso and neutral spine.
- 4
4. At the bottom position, press through your heels and drive upward, focusing on squeezing your inner quad as you lock out the final 10–15 degrees of knee extension.
- 5
5. Pause briefly at full extension to maximize VMO contraction, then control the descent into your next rep.
Benefits
- Strengthens the vastus medialis oblique to stabilize the patella and reduce lateral knee tracking, alleviating patellofemoral pain and knee clicking.
- Improves knee joint stability and proprioception, supporting better postural alignment throughout the kinetic chain.
- Enhances quadriceps balance and muscular endurance, preventing compensatory hip and ankle stress during standing and walking.
Common mistakes
- Allowing the knees to cave inward (valgus collapse) instead of maintaining alignment over the toes—this reduces VMO activation and increases injury risk.
- Failing to achieve full knee extension or rushing through lockout, missing the critical final range where VMO activation peaks.
- Leaning the torso excessively forward or shifting weight to the toes, which reduces glute and quad engagement and places stress on the patella.
Target areas
Used in these programs
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