I have a couple of questions regarding VM/VMO activation and muscle imbalances in the legs. I have significantly laterally tracking patella. I have gone through the HS, ITBand, Quad, etc. stretching, been checked for overpronation, and had ART sessions etc… without much success.
My first question is that many of the articles here cite deep variations of squats as ways to activate the VMO, and partial movements as over activiting the vastus lateralis. On the other hand, one of the rehab exercises listed to work VMO is a closed chain TKE with a band or peterson step up. This is a little confusing these are very limited range movements.
My second question to follow up with this is what exercises would you reccommend to emphasize quads over hamstrings? I have prioritized posterior chain exs. very heavily over the last couple years and I think I msy actually have relatively weak quads. My glutes and Hammies get hit very hard with most leg exercises. Even front squats do not seem to hit quads versus post. chain.
I know leg presses and leg extensions are bad words and I have not set my butt in either of them for over a year. Could these be options, however, given my situation. I am 6’3" with long limbs and torso if it makes any difference.
Thanks for your help