Curated Action
Strength Training
VMO Lockouts
Performs accessory knee-extension work with full knee lockout on every rep to target the VMO, using cues to sit back, drive, and spread the floor apart when coming up.
1 min 51 sec0:00 / 1:51
Video byPhil Daru
Original videoIncluded in this routine
Full Body MMA Workout for Strength & EnduranceCoaching notes
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.
Practice settings
- Sets
- 1
- Duration
- 1 min 51 sec
- Count
- 1
- Rest
- 1 min
- Est. duration
- 1 min 51 sec
StrengthLower BodyKnee StabilityVmo
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