Knee Exercises
Short Arc Quads
Short arc quads straighten the knee over a rolled towel or bolster, working the quadriceps through the last 30 degrees of extension. This part of the range is often weak after knee surgery and injury and matters for walking with a straight knee.
What it does
Final knee extension is controlled mainly by the inner part of the quadriceps. This exercise targets it with low joint load.
Our physiotherapists use it most often for total knee replacement, ACL tear and knee osteoarthritis, and it features in our knee pain physiotherapy programmes.
How to do it
- Lie or sit with your leg out straight and a rolled towel or coffee tin under the knee.
- Keep the back of the knee on the roll.
- Lift the heel until the knee is fully straight.
- Hold 3 to 5 seconds, then lower slowly.
How much
10 to 15 repetitions, 2 to 3 sets, once or twice a day.
Common mistakes
- Lifting the thigh off the roll.
- Not reaching full straightening.
Stop and check with us if
- Sharp pain behind the kneecap persists.
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
Why the towel roll?
How do I progress?
Related treatments
Knee Pain Physiotherapy
Strength-led rehab for knee osteoarthritis, ligament and meniscus injuries.
Learn more KneeTotal Knee Replacement
Knee replacement rehab from week one to month six. Why bend and straightening targets matter early.
Learn more KneeACL Tear
Anterior cruciate ligament tears: rehab with or without surgery, and the long road back to sport.
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.