A lot of people with kneecap instability can improve their knees through strengthening their quads, specifically their Vastus Medialis Oblique (VMO).

The VMO is the teardrop-shaped muscle on the inside of your thigh. It helps keep your kneecap centered in its groove, making it an important muscle for people with patellar instability. A strong VMO can help combat conditions like patellofemoral pain syndrome and patellar maltracking. So, here’s a list of my five favorite exercises for knee instability.

Important tip: Stability is strength plus control

Knee stability is not just about making the VMO stronger. It is also about teaching the hip, knee, and ankle to control alignment while you bend, straighten, balance, and absorb force.

That is why a good program can include both isolated quadriceps work and functional single-leg exercises. The best movement is the one you can perform with control and progress without creating a major flare-up.

Anchor a resistance band behind the knee. Begin with the knee slightly bent, then squeeze the quadriceps and straighten the leg against the band. Pause briefly before returning with control. Continue for 3 sets of 12 reps.

Why it makes the list: after a couple reps you’ll see why this is a great workout for the VMO as well as the vastus lateralis.

Place the rear foot on a bench or stable surface and lower through the front leg. Control is key with this one, also make sure that your knee doesn’t cave inwards during the rep. Do this by keeping your knee aligned with your middle toes.

Why it makes the list: it builds single-leg strength through the quadriceps and glutes while challenging balance and alignment.

Lean against a wall, slide into a comfortable knee angle, and gradually shift more weight onto one leg. Try to have your toes pointed slightly outward.

Why it makes the list: the isometric hold builds endurance and control without repeated knee motion.

Using a machine or resistance band, extend the knee slowly and lower with control. Adjust the load and range so the repetition stays smooth. Like the single leg wall sit, point your toes outward to fully target the VMO.

Why it makes the list: it directly trains the VMO, which play a major role in controlling and supporting the kneecap.

Loop a strong band behind both knees and anchor it securely. Sit back into the band while keeping the torso tall and shins relatively upright, then drive up by squeezing the quadriceps. Try to keep your back as straight as possible.

Why it is #1: it creates a powerful quadriceps stimulus while the band supports the knees and helps you maintain an upright position.

Whether you’re dealing with patellar instability yourself or just want to better understand your knees, I’m glad you’re here.

The goal of The Patellar Tracker is to educate, build community, and enable people to stay active while creating a lasting impact for those with patellar tracking disorder.

I’m excited to have you along for the journey.