The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

Unless you rock a Speedo, it’s the only quad muscle visible when you wear a bathing suit. Here’s how to define it - by BJ Gaddour

It’s called your vastus medialus (or VMO), but you may know it better as the “teardrop” muscle.

When this section of your lower inner quad is defined, people notice. That’s because it’s the one thigh muscle visible when you’re wearing a bathing suit or shorts, says Men’s Health Fitness Director B.J. Gaddour.

The VMO is also a key knee stabiliser. The stronger it is, the more injury-proof your joint.

So what’s the best way to target it? Gaddour recommends the teardrop tapdance, shown in the video above.

It requires you to maintain a quarter squat position with one leg, while you tap your other foot in all directions around your body for 1 to 2 minutes. The inner quad muscle on your steady leg must stabilize against the movement the entire time, explains Gaddour. You should quickly feel the burn in your VMO and even your glutes.

This article originally appeared on Men's Health