うつぶせ 膝伸ばし

  1. うつぶせ、膝を伸ばし、つま先を立てる。壁に足底を置いても良い。
  2. 膝を伸ばし、3～5秒、止める（等尺性収縮）。

お尻の筋肉を使って大腿を上げない。

Prone Terminal Knee Extension

  1. Lie down on your stomach with your toes propped on the floor and slight bend in your knees.
  2. Lift the knee off the floor by squeezing the quadriceps. Hold 5 seconds and slowly release the contraction.

Do not Lift your knee off the floor by squeezing the gluteus.