8. Quad clenches
Strengthen the ligaments and tissues surrounding the knee and the quadriceps muscle attachments.
How to do them:
This isometric exercise strengthens the area around the knee without actually moving the leg or knee and helps promote full straightening of the knee. While lying flat on your back or sitting upright on the floor or bed, hold your leg and knee straight as you tighten your quadriceps muscle on the front of the thigh and focus on pushing your knee down as you “lock” your knee straight.
You will see your kneecap move upward as you tighten (clench) your thigh muscles. Hold for a minimum of 3 seconds and perform 12-15 repetitions for each leg.