An isometric exercise that targets the quadriceps muscles to improve knee stability and strength through static contraction.
Sit with your legs extended straight in front of you. Contract your quadriceps muscles by pressing the back of your knees down into the surface. Hold the contraction for several seconds while maintaining the position, then relax and repeat.
Sit with legs extended straight in front of you, back supported, and arms at your sides or on your thighs.
Maintain the seated position with legs extended and quadriceps contracted, then relax the muscles to complete the set.
Press knees down, contract quadriceps, hold the tension, breathe steadily, maintain good posture
Not contracting muscles enough, holding breath, not maintaining position, rushing the exercise
Hold the contraction longer, add ankle weights, perform with one leg at a time, or add resistance bands around your ankles.
Reduce the hold time, perform with knees slightly bent, or use a chair with back support for additional stability.
Stop if you experience pain in the knees or hips. Maintain proper form to avoid injury. If you have knee issues, consult a healthcare provider before performing this exercise. Keep your breathing steady throughout the exercise.