Made by People with Arthritis For People with Arthritis

My Favourites

Just One Move - Movement Snack

Strength Building #5

Enjoy a fully seated strength workout from the comfort of your favorite chair— targeting multiple muscles with low-impact, accessible moves for everyone.
Movement 1 of 1

Quad Squeezes

Easy peasy lemon squeezy!

Instructions

  1. Sit or lie down on the ground with your legs straight (if sitting on a chair, sit on the edge of your seat with your legs straight in front of you)
  2. Squeeze the muscle on the top of your thigh (quadriceps) by trying to push the back of your knee downward, toward the floor
  3. Hold the squeeze for 10-15 seconds before relaxing your leg and repeat for 3-5 rounds
  1. Sit or lie down on the ground with your legs straight (if sitting on a chair, sit on the edge of your seat with your legs straight in front of you)
  2. Hold a towel or band under your knee to add resistance
  3. Squeeze the muscle on the top of your thigh (quadriceps) by trying to push the back of your knee downward, toward the floor
  4. Hold the squeeze for 10-15 seconds before relaxing your leg and repeat for 3-5 rounds
No Hard Variation Yet

Just Done it?

Turn your move into a habit
Share how this move went

Or Share this with someone else

Email
Facebook
WhatsApp
Telegram

Movements Snacks

Try Something Else

Just One Move Habit Builder

Turn this movement into a habit!

So you want to move more and live life to the fullest with rheumatoid arthritis? Making a plan means you’re much more likely to stay on track with your movement!

You’ll be able to download, print, and share your plan. Let’s get moving!

Start the Questionnaire

Small wins,
big smiles!

Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

Share yours when you’re ready.

Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
This field is for validation purposes and should be left unchanged.
Small wins Mascot

Small Wins Feed

Manny

May 21, 2025

Today I did 3 rounds of finger stretches. My fingers were achy before, but they feel a lot more relaxed now. I will do this every day!

Matt

May 19, 2025

Gave the Seated Neck Glides a shot during my lunch break. Ten reps later the headache I usually get from hunching over my laptop just… lifted. Felt good enough to skip the Tylenol and finish the day pain-free!

Jamie

May 19, 2025

I had a hard time standing today. Finally decided to do some supported squats. I did them three times this week, and I can already start to feel more stable on my feet!

Stay active with arthritis, one email at a time.

Get a quick win in your inbox every Monday.

  • A two‑minute “Move of the Week”
  • One habit tip you can action today
  • Real small‑win stories from the community
  • First access to new RA resources and planners

Made by People with Arthritis For People with Arthritis.

Just One Move helps Canadians with rheumatoid arthritis turn small steps into lasting habits. Try today’s movement, plan for tomorrow, and share your wins with a community that gets it.

More About Us

Quick Links

My Movement Journey

Contact

  • Calgary, Alberta, Canada

Have feedback on this website? Complete our survey

© Copyright Just One Move 2025

Made in partnership by University of Calgary and Dream Engine

My Favourites