VIDEO DEMO
Front-loaded VMO squat
Progression of VMO Squat
PROGRESSION · HOW TO DO IT
Front-loaded VMO squat
These steps are written specifically for the Front-loaded VMO squat. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Front-loaded VMO squat. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Keep your torso upright as you sit straight down and let both knees travel over the toes.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Reach the deepest steady position you can reverse, then stand without bouncing out of the bottom. Use a five-second descent.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 03
Front-loaded VMO squat
Sets: 3–5 · Reps: 6–12
Front-loaded VMO squat is a progression of VMO Squat. Use the written card above for its exact setup and execution.
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.