Own Every Range
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VIDEO DEMO

VMO Squat

YouTube · Mitchel MayVMO SquatWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

VMO Squat

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand on a slant board with heels raised, feet in a comfortable narrow stance, and toes facing forward.

  2. 02
    Move

    Keep your torso upright as you sit straight down and let both knees travel over the toes.

  3. 03
    Finish

    Reach the deepest steady position you can reverse, then stand without bouncing out of the bottom.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

KNEES & QUADS / 03

Long rangeLong range

VMO Squat

Sets: 3–5 · Reps: 6–12

Use a narrow, heel-elevated squat to emphasize the quads through deep knee flexion.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Heel elevation reduces ankle restriction and lets the knees travel forward, creating a deep, quad-biased squat with a clear eccentric into length.