How to do it:
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Sit or lie on your back with your leg straight and supported (a rolled towel or small pillow under your knee works well).
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Tighten your thigh muscles (quadriceps) by pressing the back of your knee gently into the support.
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Hold the contraction for 5–10 seconds, keeping the leg relaxed elsewhere.
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Slowly release and repeat for 10–15 repetitions.
Why it’s effective:
Short arc quads activate the quadriceps without putting excessive stress on the knee joint. They improve knee extension, help maintain or regain muscle strength, and support mobility and balance.
Common benefits:
Strengthens quadriceps safely, improves knee stability and function, supports recovery from knee injury or surgery, enhances mobility for daily activities like walking and standing and reduces risk of falls by improving lower limb control.