Step Down Exercise For Vmo

This would be one of the first exercises i would employ for an athlete to help activate the vmo and get it firing.

Step down exercise for vmo. To check the contraction of vmo sit with your legs out in front and a rolled up towel under the injured knee. Despite the long name the eccentric lateral step down is a relatively simple exercise in appearance only. Start with both feet on top of a step. Inhale contract your quadriceps and slowly lower the leg back down to 30 degrees.

Slowly step down making sure your knee is in a stable neutral position and your vmo muscle is contracted. Step ups stand in front of a step or a chair step up with one leg and raise yourself in an upright position while contracting your vmo with your knee just a little bit passed your foot slowly step down ensuring that your vmo is contracted through the entire motion repeat the process alternating your knees do 3 sets of 10 each leg. Keep the vmo active throughout this movement. Stand on a step.

Put your fingers over the area of vmo muscle on the inside of the thigh and contract the muscle. Alternating legs repeat 3 x 10 15. Perform 15 repetitions for 3 to 4 sets. Remember to keep that 30 degree angle until your knee is healthy again.

To perform the exercise start by standing on the side of the step facing sideways. As those who have experience performing it already know it is much harder than it looks. The knee should push down into the towel and the leg straightens so that the foot lifts off the couch. The poliquin step up or heel elevated petersen step up is a regressed version of the petersen step up.

All exercises should be done twice per day during the. If you are experiencing knee pain and think you might need to strengthen your vmo or just want a proper diagnosis for your knee pain book in to see one of our sports physios at bend mend in sydney s cbd. Once you can do 30 reps of each of these vastus medialis exercises with good control and are feeling confident that you are activating your vmo you can progress onto more advanced exercises such as lunges step ups and step downs without needing the ball. Advanced activities conclusion 7 remember.

I often see the terms step up step down and 1 leg squat used almost interchangeably in the literature. A lot of confusion exists in the fields of strength and conditioning and physical therapy about single leg exercises.