Design by Jafar Maurice
What are VMOs?
The VMO, or Vastus Medialis Oblique, is a part of the quadriceps muscle group located on the front of the thigh. It is the most medial (inner) of the quadriceps muscles and plays a crucial role in stabilizing the patella (kneecap) and extending the knee.
Muscles Used in VMO Squats
VMO squats primarily target the following muscles:
- Vastus Medialis Oblique (VMO): Focuses on the inner part of the quadriceps, critical for knee stability.
- Quadriceps Femoris: Comprising four muscles—the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris—that work together to extend the knee.
- Hamstrings: Work in opposition to the quadriceps to stabilize and support the knee joint.
- Gluteus Maximus: Assists in hip extension and supports lower body strength.
- Adductors: Muscles on the inner thigh that aid in stabilizing the leg and maintaining balance during squats.
How VMO Squats are Helpful for Jumping and Speed Training
- Knee Stability: Strengthening the VMO improves knee stability, reducing the risk of injury and enhancing performance in jumping and sprinting activities.
- Power Generation: A strong VMO contributes to more effective knee extension, which is essential for generating the power needed for explosive movements like jumping and sprinting.
- Improved Alignment: VMO strengthening helps maintain proper knee alignment during dynamic movements, optimizing force transfer through the legs for better speed and jump performance.
- Enhanced Muscle Activation: Targeting the VMO can improve overall quadriceps activation, resulting in greater muscle strength and endurance, which are crucial for sustained speed and jumping ability.
- Injury Prevention: By strengthening the muscles around the knee, VMO squats help prevent common knee injuries, allowing athletes to train harder and more consistently.
Incorporating VMO squats into your training routine can be beneficial for improving lower body strength, enhancing athletic performance, and reducing the risk of injury.
