The vastus medialis or VMO is the tear-drop shaped muscle on the inside of the knee. Unless specifically targeted in training, it commonly falls behind in strength compared to the well-developed lateral (outside) muscles.
This exercise will keep the VMO from lagging behind. It's something all athletes should be doing at some point during their workouts. Not doing so leaves them vulnerable to knee problems and future injury, like ACL tears.
This exercise teaches you to hold the shoulder girdle rigid to avoid strength leaks in pressing lifts. It strengthens the front delts, rotator cuff, and even the lats.
This new Q & A column is about building a muscular and aesthetic physique. It's not about breaking strength records or reaching speed and power personal bests.