This exercise is static quads and its aim is to improve the strength of the muscles on the front of your thighs.

You can perform this exercise in laying or in long sitting, on the floor, sofa or in your bed, with your leg you intend to work being straight.

This exercise seems simple but can be quite difficult depending on your level of strength or quads awareness. It may be easier to practice on the other leg before trying with the leg you are focusing on.

The aim is to simply contract the quads muscles, hold them for a period of time, and then release. Your leg shouldn’t move during the exercise, other than perhaps your heel coming off the bed, floor or sofa as your knee goes into hyperextension. This is completely normal and a sign you are doing the exercise well.

If you are struggling to do this exercise, perform the exercise on your other leg and use your hand to feel the muscle on the front of your thigh working. Then repeat this method of stroking the quads muscles on the leg you are working, to help activate them during the movement.

Follow your rehab programme for the suggested duration and sets to perform.

There should be no pain during this movement but depending on your fitness level you may find it quite tiring.

If you found it too easy you may find the inner range quads exercise a little more challenging, we have a video for this exercise.