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With
the towel under your knee, and monitoring your quad or VMO
muscle; tighten down your leg again like you did in the
first exercise, and lift your leg about 4 to 6 inches off
the table; pause; keeping the muscle tight the whole time;
let the leg down, let the muscle relax; tighten the muscle
again; lift your leg up; pause; then let it back down to the
table again; and relax.
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