isometric quadriceps contraction with knee pressed against towel roll while lying supine, heel remains grounded.
Lie on the back with lega straight forward and place a towel roll or pillow under the knee of exercising leg. Press the knee on the towel roll without lifting the heel off the floor. Hold and release the press to starting position. Repeat
Nothing here is a prescription. Your physiotherapist decides which of these are yours, and when.
