Comments on: The Best Way to Strengthen Your VMOs

By: conor

conor — Wed, 05 Aug 2009 21:58:01 +0000

hello…i was in a accident last year and recieved multiple knee injuries.. im now struggling with flexibility and strength… im reading ur posts and seems to be squats thats solves these problems… if so how long at least will i have to do them 4 and how many times cheers…

By: dani

dani — Mon, 17 Mar 2008 16:42:08 +0000

Thanks for posting this – I was searching for ways to target my VMO (tear drop) in order to add definition and this article addresses that. I haven’t had any injuries *knock wood* and currently do dumb bell squats (to parallel) and walking lunges so do you think I could lower the amt of weight I use and start doing full squats immediately without going through the progressions first? Thanks!

By: Damien

Damien — Fri, 22 Feb 2008 00:42:54 +0000

Hi Aydin thanks for the reply, did u have bad pfp pain? and did this cure it? if i do anything like that i can hear a crunching sound under my knee cap

By: Aydin

Aydin — Wed, 20 Feb 2008 18:50:44 +0000

Hey damien, the only exercise that really did work for me was knee raises with ur toes pointing out wards this really develops the VMO and isolates. Give it a try with low weight and more reps and build it up. My Vmo is really defined and strong now.

By: Damien

Damien — Wed, 20 Feb 2008 13:54:03 +0000

Ridiculous. If my knee cap is already laterally maltracking and clicking, one i squat past a certain range of motion how am i supposed to do step ups etc?

By: Aydin

Aydin — Thu, 21 Jun 2007 12:26:10 +0000

How long did you train your VMO before you started running again? It has been 2 weeks for me and want to start running asap, but dont want to cause any injuries.

Thanks.

By: Aydin

Aydin — Tue, 12 Jun 2007 18:16:40 +0000

Hi there again, I have been doin the squats for around 3 days now and my vmo on my right leg feels uncomfortable and knee fells kinda unbalanced. What kind of training plan did you use? Shall I do squats every other day, to give my vmo a rest?

Thanks to you I now have hope in getting back into running and MMA. I really appreciate it when guys like you write this info on websites, as without it I wouldnt be able to run anymore.

Thanks from aydin in London.

By: Vee

Vee — Mon, 11 Jun 2007 18:05:30 +0000

Sounds so simple! I don’t have knee problems at the moment or flexibility problems but I guess I will add the variations to my routine.
I do full squats at my work cubicle. Why not!?! Sitting down all day 5 days a week doesn’t help at all.

Thanks for the tip.

By: air-run

air-run — Mon, 11 Jun 2007 02:40:10 +0000

Us weak VMOer’s gotta stick together Aydin!

By: Aydin

Aydin — Mon, 11 Jun 2007 00:21:14 +0000

Hi, great stuff!! I have same the same problem. I get pain in my right leg in VMO area while jogging and afterwards. I will give squats ago, I tried doing some today and felt the VMO working. Overall my knee feels unbalanced hopefully this will sort things out.

Thanks again, your tip is appreciated.