#1 VMO Exercise: The Teardrop Squat Ft. Knees Over Toes Guy

Mark you’re brilliant! This is going to help so many people!!!!!!

Amazing, felt an insane pump in both vmo's after just two sets

I too have started out with a support suspended from ceiling

This is so good lol.

Is there a difference with the "classic" sissy squat ?

Lifetime history of knee problems here. A year ago, I started doing assisted teardrop squats as shown here. Now, I'm doing them with a 50lb dumbbell for many reps and knees are SO much better.

Russell, mate you are the main man, my inspiration, sir I’ve just come down from 23 stone to 19 just under haven’t been able to do anything close to parallel for a long time and you sir …..I can see you one day will become a confident“squatster “
Possibly even to an elite level ?

Keep hammering at it 💪👍

did these yesterday after barbell squats, managed two sets of 15 and one of 13, my god my vmo was fried, today my quads are really sore cant wait to make some good gains with it.

There are probably a lot of crying ballerinas out there because this is basically a "first position gan plie in relivie"

absolument génial !!! I'm gonna add this exercice to my regimen from now on ! Thank you so much 😊😊

I currently have meniscus tears on both knees (fml). I've been doing standard PT protocols for about 2-3 months, just curious on thoughts of safety on this. I know the VMO is a primary stablizer but increasing strength in it is a bit more challenging. Given the band and offloading, it just sparked my interest.

Can you really target the vmo?

There’s one that’s MUCH simpler:
Stand upright against a wall and squat straight down. Keep your feet in front of you and slowly bring them closer under you to increase. You’re leaning against the wall which gives you much much more control.

looks like a modified sissy squat

What about biking?

I've had horrible knee pain for almost two decades. I never really could tell when it was going to be either painfully annoying or "all stop" type of pain. I had cut out hiking and trail running but was still able to lift, train in BJJ and Muay Thai. After the last 3 weeks of implementing the foundational exercises I tested myself on Mt. Moosilauke. I brought poles with me and had it in my head that the way down was going to be a pain fest with lots of stops and lots of stubborn half-angry hobbling. But, not a thing. My knees felt absolutely amazing. I couldn't stop saying out loud how blown away I was (I hiked alone, my dog didn't seem to care). I couldn't be more thankful for the useful information that Ben Patrick has shared.

VMO 👍

arent these called hindu squats?

That does not work for your VMOs, you want VMOs? Just do half squats or do super narrow stance squat. Full Squats and super deep squats do not work the VMOs.

Tom platz hack squat technique is similar to vmo squats!

Hell yeah Russell!

I got bad patella tracking, tried these for 5 reps un-assisted and the clicks in the knees and warmth under the knee cap scared me off :(

Incredible. Close the file on VMO isolation as far as I'm concerned. I just did this with a band taking probably 35 lbs and I was failing at the 15th rep; VMO on fire. I have substantial knee arthritis (retired military) so at this point, rehab/specialty exercises are the new everyday reality. This one is money. No pain; VMO flamed. Well done guys.

Fantastic ending.

These are very similar to grand plies in ballet but just deeper. Would love to see a foolow-up video on you guys' thoughts on tackling this technique in combination with all the ballet footing positions? Thanks for this. ❤

Can i use trx for assist bc i dnt have a band

Where is the study that indicates that VMO activation happens on such a knee degree vs. different degree?

Assisted Hindu Squat... aka Assisted Deep Knee Bend Exercise

So, is this an exercise that does the same to the knees as the split squat, in terms of whatever rebuilding of damaged tissue that could potentially occur? I seem to remember Ben saying that the whole "cover the calf with the hamstring" (meaning getting the knee fully flexed) for a bunch of reps was the key to getting blood flow into the crunchy parts. This seems like it would probably do the same then, or is this meant to be done as a progression of the split squat maybe?

A better way to do this is with the cable machine. This is just basically like the assisted pull up only is the assisted teardrop squat.

Mr.Ben Patrick answered why 900lb powerlifting style squatters have relatively skinny legs while 225lb bodybuilding-olympic lifting style squatters have big legs. Mr.Mark Bell Re-Positioned powerlifting and gave it a very friendly face. Both u guys are great. Stay blessed. Stay happy.

I do a lot of these sorts of things, I used a pole and just leveraged with my arms.
I also practice many different angles rather than just up and down.
pulling with the legs and hips is fun with bands...

Yeah, I definitely need to try this out. I've always had trouble building up my VMOs, but I can workout outer quads no problem. Makes my overall quads look weird imo. I'm definitely gonna try this out my next workout. Thank you!

This is basically Hindu Squats. And yes the deep painful pump they give the quads is something else, great for growth, although some people in India say, having observed wrestlers do them for centuries, they are known to blow your knees later in life. So not sure what to believe

Great vid! My knee caps are popping and cracking a ton when I do this (no pain though). Is that okay? Or sign of a different issue/tightness

Bro high reps squats to failure will grow your quads. Period.

I've tried this exercise. Never felt such activation in VM. Great job guys.

Tried it last night after Squats and Hacks. I could only manage 2 sets of about 12 reps. I literally crawled out of the gym. Amazing exercise. Thanks guys.

Wow…. This is totally amazing ! Thank you guys💕

Awesome!

My left VMO is much smaller and never gets activated no matter what I do.

Did this exercise for the first time yesterday and my VMO is sore as heck today! Definitely works wonders. Thank you so much for sharing

Teardrop squat! Great tool.

This is real genius I'm 230 and need this assistance. No squat rack at home I will try it with some trx handles

What is VMO?

Nice

I'll do this as a finisher after leg day

Thank you guys. It works for me at age 62. ✅️✅️ ✅️

love this exercise do it all the time and have noticed some of the PTs implementing it with clients recently, walked passed one and said Mark Bell Teardrops? big smiles and fist pumps great video

Well, I'm confused.. I watch other physio videos, and people recommend partial, single leg squats for firing the VMO, as it tends to fire first when squatting. So, this seems to be recommending deep squats.