quadriceps·legs

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.

Muscles secondaires

hamstrings

Repères techniques

1Press DOWN HARD — this is maximum-effort isometric, not a light squeeze
25-sec hold; 5-sec full release between reps
3Feel quad on FRONT of thigh firing — not just hamstring

Erreurs courantes

Lifting the heel off the floor (lifts the leg, defeats the isometric)
Soft press — full strength is the whole point

Contre-indications

Évitez ou adaptez ce mouvement si vous avez :

hypertension non contrôlée

Traduction en cours — version anglaise affichée.

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