Isometric Quadriceps Contraction with Towel Under the Knee
Isometric quadriceps contraction with towel under the knee, 3 sets, 10 repetitions, hold for 5 seconds
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Duration: Hold the contraction for 5 seconds
Description: Sitting or lying down, place a rolled towel under your slightly bent knee. Push the back of the knee against the towel while strongly contracting the front thigh muscle to fully straighten the leg without lifting the knee off the support. Maintain the visible contraction for 5 seconds, then gently relax.
Tips: Keep your back straight and avoid lifting the thigh off the support. Contract the muscle well without forcing on the knee joint.
Progression: Gradually increase the contraction duration up to 10 seconds as the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- rolled towel
- Starting position
- Seated or lying down with a rolled towel under the knee
- Clinical goal
- Strengthen the quadriceps muscle to stabilize the knee
- Also known as
- quadriceps isometric contraction with towel, static quadriceps exercise, knee muscle strengthening, quadriceps static contraction
