Exercise for Improvement of Quadriceps Strength

If you are planning to start running for the first time ever or if it has been a while since you have run, do this before you take that first step …
Sit on the floor with knees flexed. Contract the quads as tightly as you can, trying to straighten out the knee as much as possible. Hold this for 10 seconds, rest for 2 seconds, and repeat for as long as you are able increasing the number of reps as you are able to do so.

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