How To Do Short Vs Long Arc Quad Exercise With Variations

Knee pain is very common, so common in fact that 1 in 4 adults will suffer knee pain. Knee pain can occur in anyone from high-level athletes to the general population. The long arc quad exercise and short arc quad exercise are the easiest and most effective exercises to fix knee pain and can be performed by all skill levels. 

Long arc quads strengthen the quad muscle which is the muscle of the front of your thigh. Long arc quads can be performed in the seated position either on a chair or by sitting at the edge of a surface or bed.

This post will share the benefits of the short arc quad and long arc quad exercises and include 3 versions of the short arc quad exercise and 3 versions of the long arc quad exercise.

Prior to starting any exercise program, you should get advice of a doctor about your specific condition. If your health care provider suggests physical therapy it is best to perform this exercise with a physical therapist so that they can evaluate you and provide you with the cues for the proper form.

This exercise along with other knee physical therapy exercises will improve the strength of the thigh or quad muscle.

Long Arc Quads Benefits

Long arc quad benefits include:

• Improving quadriceps strength
• Can be performed with many different variations
• Strengthens the knee throughout the entire knee range of motion

Who Should Perform Long Arc Quad?

Anyone who wants to strengthen their quadriceps muscles or reduce knee pain should perform this exercise. This exercise is commonly recommended for patients after a knee surgery such as a knee replacement surgery.

This exercise is commonly recommended because it strengthens the quadriceps muscles without putting too much pressure on the knee joint like other more aggressive exercises do like deep squats.

What Is The Purpose Of Long Arc Quad?

The purpose of the long arc quad exercise is to strengthen the quadriceps muscles. When the quadriceps muscles are weak, there is more stress that is put on the knee joint. This additional stress to the knee joint can cause knee pain.

What Is The Difference Between Long Arc Quad And Short Arc Quad?

The difference between a long arc quad and a short arc quad is the range of motion performed in each exercise. The long arc quad works on the full knee range of motion typically 0-90 degrees, while the short arc quad exercise works on a smaller range and the terminal knee extension. Although both exercises strengthen the quadriceps muscles, they do so in different ranges.

The long arc quad works the quadriceps muscle from a larger range of motion than the short arc quad exercise. It works from 0 to 90 degrees. Although this larger range of motion is good for muscle strengthening, it may be too aggressive for some patients.

The short arc quad exercise also works the quadriceps muscles but from a smaller range of motion. The short arc quad exercise works terminal knee extension or the last 15-20 degrees of the knee. This exercise typically places less stress on the knee joint and is a good alternative if the long arc quad exercise is painful.

Physical Therapy Exercises

Physical therapy is the best conservative way to fix knee pain. Both the long arc quad exercise and the short arc quad exercise will strengthen the quad muscles. These physical therapy exercises can be performed in both the seated and lying down positions.

Long Arc Quad Exercise

• Start by sitting on a chair with your feet flat on the floor.
• You should have your feet hip-width apart.
• Now slowly start straightening your knee until it is fully straight.
• When your leg is as high as it will go with your leg straight you will tighten your quad muscle.
• Hold this position for 5 seconds and then slowly bring your leg back down.

Long Arc Quad Exercise Progression (3 Progressions)

These 3 long arc quad progressions include 1. Active Assist Long Arc Quad 2. Long Arc Quad With Ankle Weight 3. Long Arc Quad With Band.

1. Active Assist Version Of Long Arc Quad

• If this exercise is too difficult you can perform this exercise without the hold.
• If your muscles are too weak to actively lift your leg up by yourself then you can use your other foot to help assist it into that motion.
• Start by placing your opposite foot underneath your ankle.
• Now start straightening your knee and use your opposite leg to help assist your leg until it is fully straight.

2. Progression of Long Arc Quad With Ankle Weight

• If the long arc quad exercise is too easy you can add either an ankle weight or resistance band around your ankles.
• Place an ankle weight around your ankle.
• Now perform the exercise the same way as the standard version.

3. Long Arc Quad With Band

• If you perform the resistance band version you will place a resistance band around both of your ankles.
• You will now keep your good foot down on the ground and lift your opposite leg until it is fully straight
• As you kick your leg up you will feel the resistance in the band.
• After your knee is fully straight you will now slowly bend it back down to the original position.
• Be sure to slowly control this motion instead of allowing the resistance band and gravity to bring your leg down.

Short Arc Quad Exercise (3 Progressions)

The short arc quads workout is a great way to strengthen the quadriceps muscle in a different range of motion than the long arc quad exercise. These 3 versions of short arc quads include 1. Short Arc Quad With Body Weight 2. Short Arc Quad With Ankle Weight 3. Short Arc Quad With Band.

1. Short Arc Quad Exercise With Body Weight

• To perform this exercise start by lying on your back with a bolster or rolled towel underneath your knee.
• Now slowly lift your lower leg up as if you are kicking.
• You should be squeezing your upper thigh muscle throughout this entire exercise.
• When your leg is fully straight at the top hold this position for 5 seconds and then slowly bring your leg back to starting position.

  

2. Short Arc Quad Exercise With Ankle Weight

• Place an ankle weight around your ankle and perform the exercise the same way as the standard version.

3. Short Arc Quad With Band

• Place a resistance band around your ankles and slwoyl lift one leg up into the band.
• Hold for 5 seconds and then slowly lower leg back to starting position.

Short Arc Quad Exercise Benefits

Short arc quad benefits include:

• Improvement in quadriceps strength
• Improvement in quadriceps activation
• Strengthening terminal knee extension
• Typically less painful than long arc quad exercise

Summary

Now that you know the best way to perform the long arc quad exercise and all of the available variations, try these exercises for yourself! If you do have chronic knee pain you can find more exercises at 9 Top Knee Exercises For Pain Relief.