vastus medialis training

[woof]

hello,
I had an ACL replacement (left knee) a few yrs ago and my VMO on the left side is STILL noticeably smaller than my right. What are some exercises that might help equalize them?
thanks

 

[spatts]

Do you ever do unilateral extensions?

Have you ever pushed the back support on a leg extension machine all the way back so that you were laying back (torso and legs all in line) and doing the extension? Man that burns....

 

[Exodus]

step ups and lunges work good too........ (but if you do either of them, do them with the bar overhead.)

X

 

[Lord_Suston]

split squats with the weak leg forward the whole time. also front squats will help balance your legs

 

[woof]

Thanks everyone,
Ive heard mixed reviews on extensions - my PT said to stay away from them (too much stress on the knee) but I have also heard that if you limit the ROM to the last 20 deg that they really isolate the VMO. So, I just might try incorporating the 4 exercises that y'all mentioned into my leg day for the Fall. How does this sound:
Front squats: 2x8
Split Squats: 2x8
or Step ups: 2x8
Unilateral extensions: 2x8
plus
SLDs: 2x8
Hamstring curls: 2x8

 

[Lord_Suston]

Thanks everyone,
Ive heard mixed reviews on extensions - my PT said to stay away from them (too much stress on the knee) but I have also heard that if you limit the ROM to the last 20 deg that they really isolate the VMO. So, I just might try incorporating the 4 exercises that y'all mentioned into my leg day for the Fall. How does this sound:
Front squats: 2x8
Split Squats: 2x8
or Step ups: 2x8
Unilateral extensions: 2x8
plus
SLDs: 2x8
Hamstring curls: 2x8

first of I would go with normal squats and then go to accessory work to balance the uneveness. Don't go too heavy or your stronger leg willl take the brunt of the force. just go a little lighter for 4-6 weeks and add the split squats and other accessory work, good luck. p.s. later on in the weak you can do some light unilateral stuff with the weaker leg