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[Music] as you do a quad set you can do this activity with a small towel roll underneath your knee or without it what you want to do is you want to have your leg as straight as possible if your uh none unable to get your knees straight this is when you want to put a towel roll underneath your knee you want to push down into the towel roll squeezing your thigh muscle and you want to hold that for approximately 10 seconds when you are squeezing your thigh you want to look for your kneecap pulling up towards your body and that you can try to see your muscle bulk of forming in your thigh you want to do it for 10 seconds and repeat it for 10 repetitions [Music]
