Lying Single-Leg Quadriceps Mobilization
Lying on your back with a rolled towel under one knee, tighten the front of that thigh until the knee presses down straight and the kneecap draws up, hold, then let go.
How to do it
Setup
Lying on your back, legs long, a rolled towel under one knee, arms by the sides.
Steps
- Tighten the front of the thigh, pressing the back of the knee down into the towel.
- Hold the squeeze, the leg straight and the hips down.
- Relax the thigh fully; finish the set, then switch legs.
Common mistakes
Squeezing the glutes instead of the thigh: the work is in the front of the thigh; feel the kneecap draw up. Lifting the whole leg off the towel: press down into it. Letting go halfway: tighten fully, then relax fully.
Breathing
Steady throughout; never held.
