Quadriceps Strengthening Lying On Your Back

PRECAUTION: If you have osteoporosis or a back compression fracture, then check with your doctor before doing this exercise.

  • Bend your left knee and place your left foot flat on the bed or ground.
  • Tighten the muscle above your right knee, and bend your right ankle.
  • Lift your right leg from a few inches to no higher than your left knee, keeping your knee straight but not locked.
  • Hold for a count of 5.
  • Lower slowly.
  • Repeat 5 times to start, increasing to no more than 30 times.
  • Repeat with your left leg.

If you can easily do this exercise 30 times on each side without pain, you can add a 1- to 2-pound strap ankle weight to each leg and do the exercise as described. Start slowly, though, repeating 5 times to start and increasing to more than 30 times on each leg.