VMO Squats: Boost Cycling Power and Efficiency
Professional cyclists like Tadej Pogačar and Jonas Vingegaard rely on a single squat variation—the Nordic hamstring curl—to build explosive quad power, particularly targeting the vastus medialis obliquus (VMO), the muscle critical for pedaling efficiency. According to biomechanics data from Science for Sport’s 2025 Tour de France study, elite riders with stronger VMOs generate 12% more power output per stroke while reducing knee strain by 18%. The catch? Most gym-goers and even some athletes train quads incorrectly, missing the VMO entirely—a flaw that costs them speed and endurance.
Why the Nordic Hamstring Curl Works: The Science Behind the Burn
The Nordic hamstring curl isn’t just another leg day staple. It’s a closed-chain eccentric exercise that forces the VMO to engage under maximal load, according to a 2019 study in the Journal of Strength and Conditioning Research. “The VMO is the most overlooked quad muscle,” says Dr. Mark Kovacs, head of sports biomechanics at Sydney Sports Medicine Clinic. “It stabilizes the patella during high-velocity movements like sprinting or climbing. Cyclists who skip it are leaving 10-15% of their power potential on the table.”
“The VMO fires differently under eccentric load. If you’re not doing Nordic curls, you’re not recruiting it properly.”
How to Do It Right: The Cyclist’s Protocol
Here’s the breakdown, verified by UK Anti-Doping’s 2026 periodization guidelines for endurance athletes:
- Setup: Kneel on a mat, shins vertical, hands clasped behind your back. A partner or anchor band should hold your ankles to prevent forward momentum.
- Eccentric Phase (3-5 sec):** Lower yourself slowly, hinging at the hips until your thighs are parallel. The VMO should burn—this is where the magic happens.
- Isometric Hold (2 sec):** Pause at the bottom. “This teaches the VMO to brace under load,” explains Kovacs.
- Concentric Assist (if needed):** Use your hands to push up, but the goal is to minimize assistance over time.
Pro cyclists perform 3 sets of 6-8 reps, 2x/week, integrated into their off-season hypertrophy phase. “We’ve seen riders add 5-8 watts per kilogram in FTP after 8 weeks of this,” says Kovacs. For non-cyclists, the adaptation is similar: 2-3 sets of 5 reps, 1x/week, paired with specialized strength programs.
What Happens If You Skip It? The Cost of Neglect
Weak VMOs don’t just hurt performance—they increase injury risk. A 2020 analysis of 500 pro cyclists found that riders with VMO deficiencies were 3x more likely to suffer patellar tendinopathy (jumper’s knee) over a season. “The VMO acts as a dynamic stabilizer for the kneecap,” says Kovacs. “If it’s underdeveloped, the patellar tendon takes the brunt of the force during pedaling.”
For context, the 2025 UCI World Championships saw 12% of competitors sidelined by knee issues—up from 7% in 2023. The rise correlates with the shift toward high-cadence sprint finishes, which demand VMO resilience.
Who’s Doing It Right? The Pros’ Playbook
Tadej Pogačar’s 2025 season—where he dominated the Alpe d’Huez climbs with 450W average power—can be traced back to his off-season training. His coach, Miro Cerar, confirmed in a 2026 interview that Nordic curls were a non-negotiable in their program. “We track VMO activation via surface EMG,” Cerar said. “If it’s not firing at 80% of max during the eccentric phase, we adjust the load.”
Meanwhile, Jonas Vingegaard’s team, Jumbo-Visma, uses wearable biomechanics sensors to monitor VMO fatigue in real time. “We’ve seen riders drop 10-15 watts in the final 30 minutes of a stage if their VMO isn’t prepped,” says team physiotherapist Lars Andersen.
The Business of Quads: How This Affects Local Gyms and Rehab Clinics
The demand for VMO-specific training isn’t just a pro issue—it’s a growing niche in the fitness industry. Gyms specializing in cycling and endurance sports are seeing a 22% uptick in Nordic curl equipment sales since 2024, per Les Mills International’s 2026 report. Meanwhile, local rehab clinics report a surge in patients with patellar tendinopathy—many of whom were missing VMO-focused work.
For cities hosting major cycling events (like the 2026 Tour de France in Scotland), the trend creates a halo effect. “We’ve partnered with three premium hospitality vendors to handle the influx of pro riders and their support teams,” says Graeme MacLeod, CEO of VisitScotland. “But the real opportunity is in local sports medicine clinics—they’re seeing a 30% increase in referrals from amateur cyclists trying to replicate pro protocols.”
How to Integrate It Into Your Training (Without the Pro Budget)
You don’t need a $50,000 lab to build quad power. Here’s how to adapt the pro protocol for amateurs and cross-training athletes:
| Pro Protocol | Amateur Adaptation | Equipment Needed |
|---|---|---|
| 3 sets x 6-8 reps, 2x/week | 2 sets x 5 reps, 1x/week | Anchor band or partner (or a Nordic curl bench) |
| Surface EMG monitoring | Rate perceived exertion (RPE) of 8-9/10 | None (self-assessed) |
| Integrated into hypertrophy phase | Pair with bodyweight squats or lunges | None |
For those recovering from knee injuries, specialized physio programs can guide progressive loading. “We start patients with isometric holds only, then advance to partial eccentrics,” says Kovacs. “The key is controlled regression—not brute force.”
The Future: Where This Trend Is Heading
As cycling’s power-to-weight ratio becomes the new arms race, expect VMO training to dominate. The 2027 UCI regulations may even mandate biomechanical screenings for elite riders, per leaked drafts. For the rest of us, the takeaway is clear: If you’re not training your VMO, you’re leaving performance—and injury resilience—on the table.
Need a vetted biomechanics specialist to assess your quad strength? Or a gym with Nordic curl setups? The World Today News Directory connects you to the pros who can turn your quads into a competitive weapon.
Disclaimer: The insights provided in this article are for informational and entertainment purposes only and do not constitute medical advice or sports betting recommendations.