Short-Arc Quad

Lie on your back with your knees fully straightened out.

Place a large rolled-up towel or a rolled-up blanket under the affected knee or the knee that you want to strengthen.

Press the back of your knee down on the rolled-up bolster. This will tighten your quad muscle while you slowly straighten your knee all the way out. Ensure that the back of your knee is in contact with the folded bolster at all times.

Hold your leg straight for about 3 to 6 seconds.

Slowly lower your leg back to the starting position.

Repeat for a count of ten while taking short breaks in between repetitions.

You may do 4 sets of short-arc quad before switching to the other leg.