Seated knee extension with overpressure

Muscles worked

Also works

You need

How to do it

1. A gentle stretch to restore full knee extension.
2. Sit with one leg stretched out in front of you and the heel propped on the floor or a low surface, so the knee is unsupported.
3. Place both hands on the thigh just above the kneecap.
4. Keeping the leg relaxed, gently press down through the hands toward the floor until you feel a stretch behind the knee, and hold for about three seconds before releasing.
5. The pressure should produce a stretch, never sharp pain.
6. Repeat for the prescribed number of repetitions, then switch legs.