Static Quadriceps Contraction (Isometric)
Lying on the back with a rolled towel under one knee, tighten the front of the thigh to press the knee down into the towel as the toes pull up; hold, then let go.
How to do it
Setup
Lying on the back, legs long, a small rolled towel under one knee, arms by the sides.
Steps
- Pull the toes toward you and press the back of the knee down into the towel.
- Hold the squeeze with the thigh tight.
- Relax fully; finish the set, then switch legs.
Common mistakes
Towel too thick: a small roll lets the knee press down; a big one blocks it. Toes pointing away: pull them back so the thigh tightens fully. Holding the breath: breathe through the squeeze.
Breathing
Steady throughout; never held.
