Hey coach,For 2 months now I am trying to built my vmos but nothing seems to work.Is it possible to give me workout to do weekly so as to make the vmos grow?Generally what are the best exercises to include to a leg workout for the vmo?
I tend to feel the vmo when I push with the balls of my feet rather than my heels. And I notice that on squats, leg press or hacks etc. I don’t think the exercise itself matters as much as how you do it.
[quote]MytchBucanan wrote:
I tend to feel the vmo when I push with the balls of my feet rather than my heels. And I notice that on squats, leg press or hacks etc. I don’t think the exercise itself matters as much as how you do it.[/quote]
Ok man,thanks for your reply.I ll try that !
[quote]deit23 wrote:
[quote]MytchBucanan wrote:
I tend to feel the vmo when I push with the balls of my feet rather than my heels. And I notice that on squats, leg press or hacks etc. I don’t think the exercise itself matters as much as how you do it.[/quote]
Ok man,thanks for your reply.I ll try that ![/quote]
As long as you have the flexibility to do this:
High bar, full squat to below parallel - then rise up to just above parallel, sink down again to bottom position and up to the top. That’s one rep.
Do this with 50-60% of your 1RM until more comfortable, build from there.
Also, Peterson step ups will help bring out the VMO, start with a lower step and work up from there as your progress.
Deep Olympic Back Squats
Deep Front Squats
Peterson sled drags - stand facing sled, holding nylon straps. Place your left foot down on the ground, and walk backwards by putting your right foot directly behind the left heel (so that your shoes touch). Then put your left foot behind the heel of the right foot, and continue walking like this. Keep torso upright.
Thanks for all your reply!!!But I am doing squats ass to grass since I started working out.Also I cant do Front squats due to lack of shoulder flexibility.I am gonna give a try to peterson step ups…>I asked my physical therapist and he told me to do leg extention with toes pointing in.Do you think its ok for the vmo???
Actually doing leg extensions with the legs turned outward will increase VMO recruitment.
Furthermore the VMO is mostly active during the last few degrees of extension. So I like to do double contractions on the leg extension. Basically lift the weight all the way up, hold for a second, bring it back down a third of the way and lift it back up again… this is ONE rep.
And as it was mentioned, I find walking backward with a sled to be one of the best VMO exercise of all.
[quote]deit23 wrote:
Thanks for all your reply!!!But I am doing squats ass to grass since I started working out.Also I cant do Front squats due to lack of shoulder flexibility.I am gonna give a try to peterson step ups…>I asked my physical therapist and he told me to do leg extention with toes pointing in.Do you think its ok for the vmo???[/quote]
RE: shoulder flexibility or lack thereof - try Poliquin’s method of holding on to a pair of wrist straps attached to bar.
I don’t know this guy and his form isn’t the best but you will get the idea…
[quote]Christian Thibaudeau wrote:
Actually doing leg extensions with the legs turned outward will increase VMO recruitment.
Furthermore the VMO is mostly active during the last few degrees of extension. So I like to do double contractions on the leg extension. Basically lift the weight all the way up, hold for a second, bring it back down a third of the way and lift it back up again… this is ONE rep.
And as it was mentioned, I find walking backward with a sled to be one of the best VMO exercise of all.[/quote]
when I ll do leg extension this way,should i turn my legs outward or just have them straight???Also I work on my legs twice a week so is it better to add a third workout with Front squats,leg extension and backward sled drags or just add this to my regular workouts?