VMO Squeeze

0.0s / 6.0s

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Quads
15%
Hip Adductors
15%
Trans. Abdominis
10%
Tibialis
10%

Trans. Abdominis 10% — deep, not shown on the figure

Sets

1–2

Reps

8–10

Hold

5 sec at the top

Rest

30 sec

▶ Guided session · 1–2 × 8–10

The ball squeeze adds an adductor co-contraction that biases the vastus medialis (VMO) — a patellofemoral-tracking staple. Both legs work together; keep the squeeze constant through the lift and lower.