Here's another exercise to strengthen your quadricep muscles without putting any tension on your knee. So for people with osteoarthritis or having severe knee pains when you do more high intensity exercise like squats, this is a great one. All you need is a towel that you can roll up just as you've seen in the video. Roll up this towel to create some height from the floor. And if it's not big enough, you can take a small pillow and put it underneath if you'd like as well. As you're sitting with your knees bent, take one leg and stretch it out forward so that it's straight with the exception of the towel underneath the knee.

Make sure the towels directly under the knee and what you want to do. As your toes are in the flex position just pushed down on your knee through your leg straightens out, so it straightens out. Hold this each time for five seconds. taking deep breaths as you do. Keep your hands out pumps flat on the floor for support. And remember to have your toes in the flex position or pointed straight up as you're doing this exercise.

You don't want to have them pointing forwards because that'll have different effects on your leg muscles. Once again, keep your toes pointed straight up and push down on your knee. straightening your leg out completely. Hold it for five seconds and release. Do this exercise four or five times for each leg, taking deep breaths as you do it. Now you have a second exercise, strengthening your quadricep muscles without any knee tension