The vastus medialis oblique (VMO) is responsible for knee stability and also gives you that great teardrop shape. Use these two moves to load your VMO for aesthetics and injury prevention
Form: Bar Sissy Squat
- You may have avoided traditional sissy squats in the past because of the added stress on the knee in a hyperflexed position. Using a fixed bar repositions your bodyweight so it is not directly over the patella while de-emphasizing the role of the glutes and hamstrings, placing more emphasis on the quads and vastus medialis oblique (VMO).
- Position a barbell in a rack (or set the bar in a Smith machine) so it hits you just below your knees, lightly touching the backs of your calves. Stand with your feet hip-width apart, toes straight, knees aligned with your toes.
- Lead with your hips and squat backward over the bar while keeping your torso as vertical as possible. Descend until your knees make a 90-degree angle over the bar and your hips make a 90-degree angle with your thighs. This 90/90 position places the primary tension on the quads without hyperflexing the knee under tension.
- Keep your weight in your heels as you contract your quads, fully extending your knees to return to standing — without hyperextending them and moving away from the bar. The VMO is most responsible for those last 30 degrees of extension; anything beyond that range means the vastus lateralis takes over and you develop side-heavy quads. So stand up completely until vertical but not beyond.
- Keep your knees moving over your toes throughout the entire move. To ensure proper tracking — or incite extra VMO activation — place a light medicine ball or yoga block between your knees: A recent study with 13 college-aged women showed that squeezing a physioball between your knees during the leg press helped increase the activity of the VMO.
- If your feet slip forward as you squat down, place a heavy plate or even a small bench in front of you to lock in your foot position.
- If this move is too challenging, hold lightly onto the machine or rack or hold a small plate with your arms extended in front of your chest for counterbalance. Conversely, if this is too easy, hold a heavy plate at your chest with both arms to increase resistance.
Sample Form Quadriceps Workout
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