1 - Lie on your back with one knee supported over a foam roller, rolled towel, or bolster so the knee is slightly bent.
2 - Keep your other leg relaxed and your hips level on the floor or mat.
3 - Tighten the front of your thigh on the supported leg by gently pulling your kneecap upward.
4 - Slowly straighten your knee by lifting your lower leg until your leg is nearly straight, keeping the back of your knee in contact with the support.
5 - Pause briefly at the top and squeeze your quadriceps without locking the knee forcefully.
6 - Slowly lower your foot back to the starting position with control.
7 - Repeat for the desired number of repetitions, then switch legs if needed.
