Speaking of the vastus medialis, some people are still familiar with it. The vastus medialis is located on the front of the thigh, but many people don’t know how to exercise the vastus medialis. In fact, you can use side lunges, walking lunges, split jumps, and scissors. Jump these four ways. So, what are the exercises for vastus medialis muscles? Next, let’s take a look at how to exercise the vastus medialis.

Side lunge

1. Stand upright, with your knees and hips slightly bent, your feet shoulder-width apart, and your head held high. This is the starting position of the movement.

2. Take a big step to one side of your body, keeping your toes pointed forward, bend the knee and hip on that side to perform a side lunge, and straighten the other leg. Make sure to keep your head up, your chest up, and your back straight.

3. Stay at the bottom for a while, then use the heel of the weight-bearing side to push the body back to the starting position.

4. Repeat the above actions on the other side, alternating legs to the recommended number of times.

Walking with body weight

1. Stand upright, with your feet shoulder-width apart and your hands around your waist. This is the starting position of the movement.

2. Step forward with one leg, bend both knees and lower the hips, lowering the body until the knee of the back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.

3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.

4. Walk forward with your legs alternately in a lunge squatting motion. If necessary, turn around until the recommended number of times.

Split-leg jump

1. Adopt a lunge position, with one foot forward, knees bent, and back knees almost touching the ground.

2. Make sure your front knee is over the midline of your foot.

3.Extend your legs, jump as high as you can, and swing your arms.

4. When jumping, bring your feet together and when you land, move them back to the starting position.

5. When landing, your legs will cushion the impact of landing and return to the starting position.

Scissors jump

1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.

2. Jump up as much as possible, swing your arms, change the position of your legs, and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.

3. Repeat the above movements alternately with both legs to the recommended number of times.

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