Hello Dr. please suggest me some good strengthening workouts for VMO. I am doing some exercises at home as told by doctor but I don't feel proper VMO contraction whereas my VL gets tightened very easily with very small effort. Is electric stimulation required to activate VMO? Share some link or website if possible.
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Try performing a squat against a wall by sliding your back down the wall until your knees are at a right angle, shins vertical. Place a large ball (such as a football) in between your knees and squeeze it. This activates the Adductor muscles and because VMO arises from the tendon of Adductor Magnus, also stimulates VMO to contract. Hold this for 5 seconds and repeat it 10 times, gradually increasing to 5 second holds and 20 repetitions. Be careful while performing . tendon may get tear if its overstretched.
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