Isometric knee press
Sit with one leg straight, a rolled towel under your knee. Press the back of your knee DOWN into the towel as hard as you can. Hold 5 sec. Release. 10 reps per leg, 2× a day. Strengthens the quadriceps without joint movement — ideal for hypermobility (EDS), post-op knee, or anyone who locks their knees passively standing.
Κύριος μυς: quadricepslegsΔυσκολία: 1/5
Δευτερεύοντες μύες
- hamstrings
Οδηγίες τεχνικής
- ✓Press DOWN HARD — this is maximum-effort isometric, not a light squeeze
- ✓5-sec hold; 5-sec full release between reps
- ✓Feel quad on FRONT of thigh firing — not just hamstring
Συνηθισμένα λάθη
- ×Lifting the heel off the floor (lifts the leg, defeats the isometric)
- ×Soft press — full strength is the whole point
Αντενδείξεις
Παρέλειψε ή τροποποίησε αυτήν την κίνηση αν έχεις:
- ανεξέλεγκτη υπέρταση
Τοπική μετάφραση σε εξέλιξη — εμφανίζεται αγγλικό fallback.