How to do it:

  • Sit on a chair or edge of a bed with your knee bent at about 90 degrees.

  • Slowly straighten your knee to lift your lower leg until it is fully extended.

  • Hold the extended position for 2–3 seconds, keeping your thigh engaged.

  • Slowly lower your leg back to the starting position.

  • Repeat for 10–15 repetitions on each leg.

Why it’s effective:

Long-arc quads work the quadriceps through a full range of motion, which strengthens the knee and supports everyday movements such as walking, climbing stairs, and standing from a seated position.

Common benefits:

Strengthens quadriceps and improves knee extension, enhances knee stability and joint function, supports functional mobility for daily activities, can aid in recovery after knee injury or surgery and helps prevent falls by improving lower limb strength and control.