K1 | VMO Squeezes

This exercise is used to help activate and start the strengthening of the VMO (Vastus Medialis Obliquus) which is the quadriceps muscle on the inner side of the front of your thigh. The VMO is a very important muscle as it helps the knee cap to track centred and smoothly in the groove that it lies in. The VMO muscle can become weak after knee pain or surgery and it is important to rehab it properly to decrease pain and regain function in the knee. Because this is an isometric exercise (the knee joint does not move during the muscle action) it is appropriate to do early on during the rehab phase. Do not start exercising post-operatively until instructed by your physio or surgeon.



Start in upright sitting with your leg straight out in front of you. Straighten your knee, pushing the back of the knee down into the floor. Clench (squeeze) the quads, feeling for the VMO muscle pushing out against your fingers. You may find this exercises easier if you flex your foot back (pull your toes back towards your head). Hold for 10secs. Release for 5 secs and repeat.