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The long muscles at the front of your thigh are called the quadriceps. They are involved in the straightening of your knee and in part to flex your hip. They are also responsible for controlling your knee cap. They are used in walking, running, jumping, squatting getting out of a chair or the car and climbing stairs. The exercise below outlines an exercise to help with muscle control around the knee joint itself


  • Lie on your back and place a rolled-up towel underneath your knee
  • Draw your toes up towards your head and press your knee into the towel
  • While still pressing your knee into the towel, lift your heel off the floor or bed
  • Hold for 3 secs
  • Repeat 10 times


  • Ensure you press the knee into the towel and feel the front of the thigh engage
  • Stop if you feel pain or are unsure of the technique
  • If you are unsure, please speak to your physiotherapist