Elastic VMO side step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic VMO side step up )

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Name of exercise  Resist knee step up lateral w/elastic VMO
Other names of exercise Elastic VMO side step up
Description of exercise Elastic VMO side step up is a lower body exercise that targets the vastus medialis oblique (VMO) muscle, which is located on the inner side of the thigh. This exercise involves using an elastic band to provide resistance as you perform a step up motion with one leg onto a raised platform. The VMO is responsible for stabilizing the knee joint and improving knee alignment, making this exercise beneficial for improving knee strength and stability. It also engages the glutes and hamstrings, making it a great overall lower body workout. The elastic band adds an extra challenge and helps to activate the VMO even more. This exercise can be modified for different fitness levels by adjusting the height of the platform and the resistance of the band.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist.
  • Stand next to step as shown.
  • Step up leading with involved leg.
  • Step back down leading with uninvolved leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased stability
  • Improved balance
  • Strengthened quadriceps
  • Enhanced hip mobility
  • Improved knee alignment
  • Increased glute activation
  • Improved coordination
  • Reduced risk of injury
  • Improved sports performance
  • Can be done anywhere

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Elastic VMO side step up exercise should be avoided if you have any knee or hip injuries or pain. It should also be avoided if you have any instability in your joints, such as a history of dislocations or ligament tears. If you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your pelvic floor muscles. Additionally, if you have any balance issues or difficulty standing on one leg, this exercise should be avoided. It is important to listen to your body and consult with a healthcare professional before attempting this exercise if you have any concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • When stepping up, control the motion. Do not let the elastic pull your trunk sideways.

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • ACL injuries
  • Meniscus injuries
  • Runner’s knee

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    Frequently asked questions

     

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