Curated Action

VMO Lockouts

Strength Training

VMO Lockouts is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 51 sec

Training Details

0:00 / 1:51
Sourceyoutube.com/watch?v=inMAoE0GY0w
AuthorYouTube creator

VMO Lockouts

Accessory knee-extension work to strengthen the VMO and teach full leg lockout. Described as especially useful for fighters who tend to keep their knees soft.

Key points

  • Lock out the knee on every rep to target the VMO/teardrop muscle.
  • Do not stay soft in the knee; work full knee extension.
  • Cues used during the movement: sit back, drive, and spread/run the floor apart when coming up.

Common mistakes

Keeping the knees soft and not locking out the legs.

Sets: 1Duration: 1 min 51 secCount: 1Rest: 1 minEst. duration: 1 min 51 sec
StrengthLower BodyKnee StabilityVmoVideoAuto ExtractedYoutubeFull Body Mma Workout For Strength & Endurance

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.