Sit with your legs out in front and place a rolled towel or foam roller under the bottom of the thigh, just above the back of the knee. Straighten your knee by pushing the back of your knee down into the roller. Dorsi-flex your foot (pull your toes back towards you) and slowly raise your heel off the floor whilst continuing to squeeze your knee down onto the roller. Clench (squeeze) the quads, feeling for the VMO muscle pushing out against your fingers.
Special Notes
To progress, use a rolled towel instead of a foam roller.
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