First, identify your VMO - it's the inside part of the front of your thigh, and makes up part of the quadriceps muscles. Sit down with good posture, and press your heel into the floor. Keeping some pressure through the heel, slide your heel away from you and straighten your leg. Try to use the VMO to control the contraction rather than any other part of your body (e.g. your glutes, or hamstrings).

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