The VMO (Vastus Medialis Oblique) is basically your inner quad muscle. This part of the muscle is very important for proper tracking of the kneecap (patella). If you have a tracking issue, these exercises might help.
For the first exercise, you will lie down on your back. Put the leg you want to work straight out, and the other one propped up. You want to keep the leg you are working locked out straight, and then slightly turn your foot outward so your leg externally rotates. Then slowly lift the leg, like you are scooping something up with your foot. Bring it about level to the other leg, and then slowly come back down. Do this 10 times, and then you can work your way up to 20-25 if they become easy.
Now you will prop both legs up. Take a ball or a big pillow, and place it between your knees. Squeeze your knees together into the ball or pillow, and at the same time, go up into a bridge position lifting your bottom off the ground. Try to squeeze the ball the whole time, but if you can’t, you can relax once you come back down. Do this 10 times, and then you can work your way up to 20-25 if they become easy.
The next exercises will be standing up. Again, take the ball or pillow and squeeze it between your legs. While squeezing, slowly go down into a squat position. Make sure you stick your bottom back and your knees stay behind your toes. Then slowly come back up. Try to squeeze the ball the whole time, but if you can’t, you can relax once you come back up. Do this 10 times, and then you can work your way up to 20-25 if they become easy.
The last exercise will be a plié squat. Now you will have your feet slightly further than shoulder width apart, and turn your feet out to about a 45 degree angle. You will still stick your bottom back, and your knees will go outward at the angle, but still try not to cross over your toes. Do this 10 times, and then you can work your way up to 20-25 if they become easy.
