knee focus
Short Arc Quad
Straightening the last part of the knee over a rolled towel, to strengthen the thigh muscle that controls the knee, with the joint barely bending.
Key cue: Tighten the thigh, lift the heel, hold three seconds.
Area
knee
Level
beginner
Volume
3 × 10
Goal
recovery
How to do it
- 1Lie on your back with a rolled towel or small bolster under one knee. Keep the other leg bent with the foot flat.
- 2Tighten the muscle on the front of your thigh and straighten the leg so your heel lifts, keeping the back of the knee on the towel.
- 3Hold for 3 seconds with your toes pointing towards you.
- 4Lower slowly and repeat.
Easier and harder versions
- Easier
- Use a smaller roll under the knee and straighten only part-way.
- Harder
- Hold the straight knee for 5 seconds before you lower.
Helps with
Commonly used for:
Knee weaknessRecovery after knee surgeryThigh strength
Read more
Benefits
- Strengthens the thigh muscle with little bend at the knee
- Often a first strengthening exercise after an injury or surgery
- Easy to do on a bed or sofa
Muscles worked
Strengthening. Strengthens your quadriceps and VMO.
QuadricepsVMO
Form tips
- Rest a hand on the front of your thigh to feel the muscle tighten.
- Keep the movement smooth. Do not swing the leg up.
Common mistakes
- Letting the knee roll off the towel.
- Holding your breath.
When to avoid or modify
- Stop if you feel sharp pain at the front of the knee or around the kneecap.
- After knee surgery, follow the exercises and limits you were given.
- Get medical advice promptly if your calf becomes hot, red, swollen or painful.
If in doubt, check with a qualified physiotherapist before continuing.