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

Updated: Apr 14


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!


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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