Short-Arc Quad over Bolster

How to do it

1. Lie on your back with one knee supported over a bolster, foam roller, or rolled towel.
2. Keep the back of the knee resting on the support.
3. Tighten the front thigh muscle.
4. Slowly straighten the knee until the heel lifts and the leg becomes almost straight.
5. Pause briefly at the top.
6. Lower the heel back down with control.

Form cues

• Keep the thigh resting on the bolster; only the lower leg should move
• Fully squeeze the quad at the top
• Do not lift the whole leg from the hip
• Move slowly and avoid locking the knee aggressively

Dosage

3 × 15 reps per side

• Frequency: 3–5×/week
• Volume: 2–3 sets × 10–15 reps per side
• Optional hold: 2–5 s squeeze at the top.

Muscles worked

Strengthens: quadriceps, rectus femoris

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