Learn how to control full extension of your knee. This is a simple strengthening exercise for the quad after knee injury or surgery.
So in this position now, we’re going to work on terminal extension using the quadricep muscle to help fully extend the knee. We’re using a roll just to start the knee in a little bit of flexion and we want to work on lifting up the leg, trying to work on that control into full straightening. So basically, this is only a limited range of motion but really working on control. Also trying to keep the hip out of there. The other thing is when you lift, see if you can hold for a couple seconds instead of just letting gravity take over and letting it flop down. So controlled lift, hold for a couple seconds and if you can, keep the toe pulling up towards you and then slowly lower it down. So you work on some muscular endurance here as well. You may find that this fatigues quite quickly, so work with good technique to fatigue, then take a break and aim to do two to three sets.