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Alleviate Knee Pain and Increase it’s Stability with VMO Dips

Updated: Feb 16, 2023


Irish dance strength and conditioning, dancer knee pain, vmo dips, knee pain from dancing, ballet knee pain, knee pain after dancing, vmo dips, how to avoid knee pain while dancing, preventing knee pain for dancers

The VMO, Vastus Medialis Oblique, is a muscle in the quadriceps that plays an important role in knee health. If the VMO is weak or inactive, knee pain can develop. Additionally, the VMO is critical to knee stability.

The VMO Dip is a great exercise for athletes to perform to help alleviate some knee pain and improve knee stability. Follow along with the below guide and add the VMO Dip into your daily training!


Irish dance strength and conditioning, dancer knee pain, vmo dips, knee pain from dancing, ballet knee pain, knee pain after dancing, vmo dips, how to avoid knee pain while dancing, preventing knee pain for dancers

VMO DIP

  • Stand on a the edge of a step.

  • Slowly bend the weight bearing leg maintaining alignment through your hip, knee and ankle.

  • Drop the outside leg 3-4 inches (note this is not a deep squat).

  • Return to standing and engage your VMO.

  • Repeat 10-15x per leg






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