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Short-Arc Quad (SAQ)

BeginnerStrengthTier T0

Quadriceps strengthening in small range with support under knee. Builds strength without full motion.

Targets: Knee
Muscles: Quadriceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • towel + pillow or cushion
  • foam roller + pillow or cushion

No equipment? Try: Foam roller, Rolled blanket, Small pillow

Dosage

3

Sets

12

Reps / Time

30 sec

Rest

2 sec up / 5 sec hold / 2 sec down

Tempo

Step-by-Step Guide

Set up

  • Lie on back with legs straight
  • Place rolled towel or foam roller under knee
  • This creates about 20-30 degrees of bend

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Tighten thigh and lift heel off floor

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Fully straighten the knee against the bolster

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    Hold the straight position for 3-5 seconds

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Slowly lower heel back to floor

Breathing

  • Exhale as you straighten
  • Breathe normally during hold

Form Cues

  • Push knee down into towel as you straighten
  • Get the knee as straight as possible
  • Hold at the top, don't bounce
  • Control the lowering

Common Mistakes to Avoid

  • Not straightening fully
  • Bolster too big or too small
  • Dropping leg quickly
  • Not pushing knee into bolster

Safety Information

Great for sensitive knees. Safe for most conditions.

Progressions

Add ankle weight, longer holds (10 sec)

Regressions

Shorter holds, smaller bolster

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.