Ahh, the vastus medialus. .. the bane of my legs. Well, the knees too but a weak VM does not help. I actually went to physical therapy for my gimpy legs and we did work on that muscle to keep my kneecaps tracking correctly. That's actually why I took up cycling because it works that muscle.

Oakleaf had a good exercise. I actually did that one for physical therapy. Another one is to take an elastic band or one of those workout rubber tubes and take an end in each hand. Then step on the band with your feet shoulder-width apart. Pull up on the ends with your hands and then side step your way across the room in one direction and then the other.

And yet another: Stand with both knees straight. Contract the quadriceps muscles (in the front of the thighs), raising the kneecaps. Hold this position for a count of 10, then relax. I did this one a lot while sitting at the office.

After taking up cycling that muscle has definitely gotten a lot stronger for me. Let us know how it goes.