Charles Poliquin shares a way to strengthen the Vastus Medialis Oblique (VMO).
Because the VMO is most involved at the bottom of a squat, I decided to create a variation that would emphasize this portion of the lift. It’s called the one and one-quarter squat.
- Squat down for a 5-second count until you hit bottom position
- come up a quarter of the way at a slow and deliberate pace
- go back all the way down under control until the hamstrings cover the calves
- come up until your knees are short of lockout. That consists of one rep.