Research Corner - Q&A VMO - Strengthening the Quads by Noah Hittner | Date Released : 12 Sep 2002 0 comments Print Close Question: A young women in our gym was told she needed to strengthen her vastus medialis. Her attachment point seems to generate a bit of pain. How do you isolate a single quadriceps muscle? Answer: I am unaware of any research to support the idea that one can isolate a single head of the quadriceps. I would first recommend finding out who is giving her the advice (PT, MD, DC, a "friend," etc.), and why she was told to do this (i.e., was there an injury or some sort of diagnosis?). Research has shown if there is a lower extremity/knee injury history, it may be possible that the VMO (vastus medialis) has weakened/atrophied for the two main reasons: The VMO may only attain maximal concentric contraction in the last 10 degrees of extension, a ROM rarely achieved/visited due to injury. The VMO has also been found to contain a large quantity of TYPE II muscle fibers. These fiber types are activated primarily during higher intensity activities, which once again may be impossible to perform due to injury. If the individual does have an injury history, and since you mentioned she is now experiencing pain, than I would recommend referring her to the appropriate medical professional. Once you've done so, consider the following. Begin by assessing her static and transitional flexibility. A postural distortion pattern known as PRONATION DISTORTION can be characterized by EXCESSIVE KNEE FLEXION (preventing that final 10 degrees of knee extension we mentioned above), as well as internal knee rotation and ankle/foot pronation (flat feet), while standing and/or performing functional movements (i.e., overhead squat, lunging, etc.). The muscular imbalances that cause such faulty movement patterns are as follows: SHORT MUSCLES TO BE STRETCHED (please refer to the PTN Flexibility Library): Iliopsoas Rectus Femoris Adductors Calves (gastroc/soles/peroneals) LENGTHENED MUSCLES TO BE STRENGTHENED: Glute Maximus Glute Medius Post/Ant Tibialis VMO EXERCISE PROGRESSIONS (please refer to the PTN Exercise Library): Core stability progression (leg slide series, iso series, etc.) Bridging progression (floor, BALL, single leg, etc.) Single leg balance progressions: (SL balance, SL balance and MP reach, SL squat, etc.) Back to top About the author: Noah Hittner In his time in the health and fitness industry, Noah Hittner worked with a wide range of clientele—from the high school athlete to the senior citizen. This experience, in great part, still inspires his work today. Now, years past his days as a fitness professional, Noah has turned his focus to writing and music. His books and songs explore the process of human consciousness and the quest for personal freedom. Noah now approaches his work, as well as his life, with self-honesty as his first intention and his top priority. It is with this intention in mind that he aims to connect with the lives of as many people as possible in an inspiring and empowering way. Noah's books include The Modern-Day Buddha, Beyond Victim and Villain, and Something to Give Back. 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