Quad Isolation Exercises

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(optional: place a Pilates block or bottle for example in between the thighs and attempt to squeeze it throughout)

(to shorten the quads from both ends) sit proud with chest up / a slightly arched lower back (no leaning backwards against the pad); hold this position throughout and keep arms in place so butt doesn’t elevate

keep hips, knees and ankles in a straight line and the patella (knee-cap) pointing towards the ceiling throughout

perform the exercise under complete control (zero explosive movements) and come to complete lock-out at the top aiming for a peak contraction.