Knee Exercises
Long Arc Quads
Long arc quads are seated knee extensions: you sit in a chair and straighten the knee fully. They strengthen the quadriceps through a large range and are easy to fit into the day, which makes them popular with older adults and after knee surgery.
What it does
Strong quadriceps reduce knee pain in arthritis and make standing, walking and stairs easier.
It is a regular part of rehab plans for knee osteoarthritis, total knee replacement and chondromalacia patella, and it features in our knee pain physiotherapy programmes.
How to do it
- Sit upright in a firm chair with feet flat on the floor.
- Slowly straighten one knee until the leg is out straight.
- Tighten the thigh and hold 3 to 5 seconds.
- Lower slowly over 3 seconds.
- Add an ankle weight when 15 repetitions become easy.
How much
10 to 15 repetitions each leg, 2 to 3 sets, once a day.
Common mistakes
- Swinging the leg.
- Leaning back in the chair.
Stop and check with us if
- Pain behind the kneecap increases. We may limit the range.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is this exercise bad for the kneecap?
Can I watch TV while doing this?
Related treatments
Knee Pain Physiotherapy
Strength-led rehab for knee osteoarthritis, ligament and meniscus injuries.
Learn more KneeKnee Osteoarthritis
Knee arthritis pain, stiffness and difficulty with stairs. Why strengthening is the most reliable long-term treatment.
Learn more KneeTotal Knee Replacement
Knee replacement rehab from week one to month six. Why bend and straightening targets matter early.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.