FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦵 Quad Sets

Quad Sets are a beginner knee exercise that targets the quadriceps (vmo focus). Tighten your thigh muscle by pressing the back of your knee flat into the floor. Hold for 5 seconds. They're commonly prescribed during rehabilitation for ACL Reconstruction, Total Knee Replacement, Patellofemoral Pain, and Meniscus Repair. Below is how to perform Quad Sets with correct form, plus the benefits, common mistakes, and how many reps to aim for.

KneeBeginnerTowel3 × 15

Benefits of the Quad Sets

Strengthens and activates the quadriceps (vmo focus)
Improves strength
Improves pain relief
Supports recovery and rehab for ACL Reconstruction, Total Knee Replacement, Patellofemoral Pain, and Meniscus Repair
Can be done with simple equipment (towel)
Performed supine, so it's easy to set up

How to do the Quad Sets

Sit or lie with your leg straight on a flat surface
Place a small rolled towel under your knee for comfort
Tighten the muscles on top of your thigh (quadriceps)
Press the back of your knee down into the surface
Hold for 5 seconds, then relax
You should see your kneecap move slightly upward when you tighten

How many reps & sets

A common starting point is 3 sets of 15 reps, holding each for about 5 seconds. Progress gradually and stop if you feel sharp pain.

Form tips

Keep toes pointing up
Breathe normally — don't hold your breath
Focus on feeling the quad muscle engage

Muscles worked

Quadriceps (VMO focus)

When to be cautious

Severe pain or swelling
Immediately post-surgery without clearance

Who should do the Quad Sets?

Quad Sets are often included in programs for people recovering from ACL Reconstruction, Total Knee Replacement, Patellofemoral Pain, and Meniscus Repair, and for anyone wanting to strengthen the knee. They're rated beginner.

Quad Sets — FAQ

What muscles do Quad Sets work?

Quad Sets primarily target the quadriceps (vmo focus).

How many sets and reps of Quad Sets should I do?

A common starting point is 3 sets of 15 reps, holding each for about 5 seconds. Progress gradually and stop if you feel sharp pain.

Are Quad Sets good for ACL Reconstruction?

Yes — Quad Sets are commonly used in rehab for ACL Reconstruction and Total Knee Replacement. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for Quad Sets?

You'll need: towel.

When should I avoid Quad Sets?

Take care or skip them if you have: severe pain or swelling and immediately post-surgery without clearance. When in doubt, check with your physiotherapist.

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Related Knee exercises

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