Exercise to Strengthen Vastus Medialis

The vastus medialis is one of four muscles that make up the quadriceps muscles on the front of the thigh. It is the innermost of the four, located just above the knee, inserting into the patella and originating at the top of the femur, or thigh bone. It is often necessary to strengthen the vastus medialis after a knee injury. Consult your doctor or certified physical therapist before doing any exercises to strengthen the muscle after injury.

  1. Function

    • The vastus medialis together with the other quadriceps muscles helps extend your leg at the knee. It stabilizes and helps control the movement of the knee joint when you bend and straighten your leg.

    Step Down

    • Neurophysiologist and strength coach Chad Waterbury says a weak vastus medialis' inability to hold the patella in place may cause knee pain. He recommends the step-down as an ideal exercise to strengthen the muscle. To perform step-downs, stand on a box or step. Lower your left leg to the floor, then push with the ball of your right foot to engage the vastus medialis, and lift your left leg back onto the box. Perform the movement in a slow and controlled manner. For added resistance, hold a pair of dumbbells hanging by your side. Do 12 to 15 repetitions, then switch legs. According to Waterbury, you should feel more strength around your knee after the exercise. He stresses you should stop the exercise if you feel more pain in your knees.

    Squats

    • Squats can help strengthen the vastus medialis. Do shallow body-weight squats if you are new to exercise. Gradually increase the depth of your squats as you get stronger, but don't squat below parallel --- stop when your thighs are parallel to the floor. If you are an experienced trainer and wish to add resistance, do barbell squats or hold a pair of dumbbells tight to your chest.

    Lunges

    • Lunges, sometimes called split squats, allow you to focus on the vastus medialis of each leg. Adopt a hip-width stance and take a long step forward. With most of your weight on your front leg and keeping your body upright, drop down through your hips until your front thigh is parallel to the floor. Keep your front foot flat on the floor and your knee in line with your heel. Bend your rear leg, with your weight on your toes and knee almost touching the floor. Push up through the heel of your front foot and engage your vastus medialis as you straighten your front leg. Repeat for eight to 12 reps, then switch legs. For added resistance, grasp a pair of dumbbells or place a barbell across your shoulders.