In continuation with knees strengthening exercises series, today’s exercise is Quad Clenches.
In this article you will learn how to do Quads Clenches exercise correctly to strengthen knees & quads with tips & VIDEO.
Quads Clenches Exercise Benefits
This is a simple exercise that helps maintain & strengthen your quads (muscles at forefront of your thighs) without moving the knees.
Strong quad muscles help keep the knees straight & prevent development of knees pain.
The purpose of quad clenches exercise is to add strength to your quads so as to help in straightening of your knees. That explains why this exercise is recommended for recovery during the early stages following knee injury or surgery.
How To Do Quads Clenches Properly To Strengthen Knees & Quadriceps?
Lie flat on your back with your legs and knees straight.
Tighten the quadriceps (muscle on the front of the thighs) by pushing your knee down. The front part of your knees can be seen moving up when you tighten your quadriceps.
Hold for 2-3 seconds and then release.
Perform this action 10 to 20 times, every 3-4 hours during the day.
Useful Tip: If your knees hurt and you cannot straighten them completely (fully), place a soft rolled up towel underneath the ankles to elevate your legs slightly up. Then do the exercise slowly and gently as described above.
Caution: Do not try to straighten your legs forcefully and avoid overdoing this exercise during the early stages of recovery.
Watch this video to learn how to do Quads Clenches properly: