🦵 Quad Sets
Tighten your thigh muscle by pressing the back of your knee flat into the floor. Hold for 5 seconds.
KneeBeginnerTowel3 × 15
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
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
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