QUAD ISOMETRIC + VMO | 3 holds × 30–45 seconds. Progress to 60+ seconds - Knee Rehab!
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YouTubeSIN ETHIX
QUAD ISOMETRIC + VMO | 3 holds × 30–45 seconds. Progress to 60+ seconds - Knee Rehab!
QUAD ISOMETRIC + VMO SET-UP: Back flat against a wall. Slide down until your thighs are parallel to the floor, knees at 90°. Feet hip-width, far enough out that knees stay over ankles. EXECUTION: Hold. That's it. Place a rolled towel or small ball between your knees and squeeze gently throughout — this brings in the inner quad (VMO) and ...
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