VMO Mini Squats

This is an instructional video to correctly demonstrate VMO Mini Squats

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for knee rehabilitation particularly with patella femoral pain syndrome and patella mal-tracking.
  2. It works on biasing the vastus medialis to balance the thigh muscles.
  3. Like any strengthening exercise you should only do the exercise if it is pain free during, after and the next day. And you should be choosing a resistance that enables this.
  4. With your feet hip width apart, unlock your knees slightly, this will be the start and finish point of each repetition.
  5. Next slowly start to squat down by bending the hips and knees, keep your weight on your heels and stick your bottom out behind you as you lower
  6. Like a normal squat at the lowest point your knees should never pass the front of your toes but with this type of squat you should only go down to 60 degrees at your knees.
  7. Now slowly return to the start position with the slightly bend knees.
  8. Choose a resistance that is high for strengthening and is low for endurance.
  9. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  10. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  11. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.
  12. You should aim to work either session 2 to 3 times per week once you have added resistance.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).