Backwards Farmer’s Walk - how to strengthen the VMO for knee pain
Exercise Overview
The backwards farmer’s walk is a functional strengthening exercise that emphasizes the quadriceps, especially the VMO, during controlled backward stepping. It is often used in knee rehabilitation to improve patellar tracking, lower-extremity stability, and tolerance to walking and stair activities.
Muscles Involved
Vastus medialis obliquusQuadricepsGluteus mediusGluteus maximusHamstringsGastrocnemiusSoleusCore stabilizers
Related Conditions
Patellofemoral pain syndromeAnterior knee painQuadriceps weaknessPost-operative knee rehabilitationChondromalacia patellaKnee instability
