Petersen Step Up exercise

The exercise

 The vastus medialis muscle (VMO) is one of the quadriceps muscles. Strengthening it helps to stabilise and protect the knee. It is very important to strengthen this muscle, especially after knee injuries as it helped to fully extend the knee joint. Often a patient will avoid knee extension and lose range of movement when they have had an injury or surgery.
 
This is the Petersen Step Up, a brilliant exercise which aims to increase the strength of this muscle.

How to do it

·      Have the raised foot turned out 15 degrees. Raise the toes up with the knee bent.
·      Have the bottom foots heel in line with the toes of the raised foot.
·      Pull the toes up of the bottom foot and keep them up throughout the exercise.
·      With control, straighten the raised leg while dropping the heel. The bottom foot should rise off the floor and should keep the toes raised.
·      Slowly lower the bottom foot back down bending the raised sides knee. Make sure to keep the toes up of the bottom foot.
 

How many times

You should aim to perform this for 3 sets of 10 reps. If it becomes too painful or you no longer can maintain good form then stop.