Mini squats

Stand, facing forwards with hands on a firm surface, and the feet a little apart. Slowly begin a squat, pushing out the buttocks as if about to sit.

Continue the squat until the knees are at 45 degrees, hold 10 seconds and straighten up again. Repeat several times.

• What is the VMO muscle?
• Why is stimulation of the quads and VMO important?

What is the VMO muscle?

The VMO is the inner part of the quadriceps muscle, near the joint.The quadriceps - 'quads' - or lap muscles are important stabilisers of the knee, straightening the knee when they contract.

The VMO part of the quads is particularly sensitive to knee injury, becoming inhibited and weak. Mini squats can help to strengthen the VMO.

Quick links

• Quadriceps muscle
• VMO

• Early knee exercises - visual chart

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Why is stimulation of the quads and VMO important?

The quadriceps are important for sitting and standing even in the early phases of rehabilitation.

Quads exercises may be begun in bed, mostly to overcome its early inhibiition.

Peer-reviewed papers

• Quote from peer-reviewed paper:

  "....Marked weakness of the quadriceps muscles is typically observed following injury, surgery or pathology affecting the knee joint. This is partly due to ongoing neural inhibition that prevents the central nervous system from fully activating the quadriceps...."

  Citation: Rice DA, McNair PJ, Lewis GN, Dalbeth N. Quadriceps arthrogenic muscle inhibition: the effects of experimental knee joint effusion on motor cortex excitability. Arthritis Res Ther. 2014 Dec 10;16(6):502. doi: 10.1186/s13075-014-0502-4. PMID: 25497133; PMCID: PMC4271337.

End of papers Quick links

• Quadriceps inhibition

• Quadriceps atrophy

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