VMO Dip

How to do it

1. Stand tall on one leg with your other foot lifted slightly off the floor, optionally balancing on a low step for a fuller range.
2. Set the standing foot flat with your weight through the heel and your knee lined up to track over your toes.
3. Brace your core and bend the standing knee to about thirty degrees in a shallow dip, keeping the heel down and the knee tracking forward over the foot as the quadriceps take the load.
4. Drive back up to a tall standing position through the quadriceps, squeezing the thigh at the top without harshly locking the knee.
5. Inhale as you lower into the dip and exhale as you press back up, moving through a slow and controlled tempo on each rep.
6. Keep your hands free or use light fingertip support only for balance, and avoid letting the knee cave inward or the heel lift as you dip.

Muscles worked

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