# Knee and Quad Control

Slow, supported leg work for control around the knees. Use a sturdy chair or bench for the squats.

- URL: https://formaroutines.com/routines/knee-and-quad-control/
- Duration: About 6 min
- Admin slug: knee-and-quad-control

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Wall Sit

2 sets · 25s hold · 30s rest

Slide down until the thighs feel work, then hold and breathe. Come out early if the knees complain.

#### Steps
- Stand with your back flat against a smooth wall and your feet about two feet out from the wall.
- Slide down the wall by bending the knees until your thighs are parallel to the floor.
- Set your feet roughly shoulder-width apart with your knees stacked over your ankles.
- Press your lower back firmly into the wall and rest your arms relaxed at your sides or out in front.
- Hold the position with steady breathing as the quads burn, keeping the knees in line with the toes.
- Stay in the hold for 30 to 60 seconds, then slowly slide back up the wall to stand.

#### Cues
- Back on wall.
- Knees comfortable.
- Breathe through the hold.

#### Common mistakes
- Setting the feet too close to the wall so the knees travel far past the toes, which overloads the joint.
- Letting the lower back peel off the wall as fatigue sets in, which removes the quad isolation.
- Letting the knees cave inward as the hold gets hard, which strains the joint.
- Holding the breath to push through the burn, which spikes blood pressure unnecessarily.

### 2. Bodyweight Box Squat

2 sets · 10 reps · 25s rest

Sit back to a chair, tap lightly, then stand. Keep knees tracking over toes and use a higher chair if needed.

#### Steps
- Set a sturdy bench or box behind you and stand in front of it with feet shoulder-width apart.
- Cross your arms in front of your chest or hold them straight out for balance.
- Sit your hips back as if reaching for the box, keeping your chest tall and your weight in your heels.
- Lower under control until your glutes touch the box softly — do not crash down onto it.
- Pause briefly on the box without losing core or leg tension, staying ready to drive back up.
- Push through the floor with both feet to stand back up tall, squeezing your glutes at the top.

#### Cues
- Sit back first.
- Knees track over toes.
- Stand tall with control.

#### Common mistakes
- Plopping down onto the box instead of touching it under control, which kills the leg tension.
- Squatting straight down instead of sitting the hips back, which loads the knees over the glutes.
- Letting the knees cave inward as you stand back up, which weakens the lift and stresses the knees.
- Rounding the lower back at the bottom — turns a teaching tool into a back-strain risk.

### 3. Bodyweight Donkey Calf Raise

2 sets · 12 reps · 20s rest

Use a wall or chair for support. Rise smoothly, pause on the toes, and lower without bouncing.

#### Steps
- Hinge forward and place hands on a sturdy surface.
- Keep the legs almost straight with soft knees.
- Rise onto the balls of the feet.
- Pause briefly at the top.
- Lower the heels slowly.
- Repeat without bouncing.

#### Cues
- Rise tall.
- Lower slowly.
- No bouncing.

#### Common mistakes
- Bouncing through the reps.
- Bending the knees too much.
- Skipping the slow lowering phase.