Skip to content
h9991138.jpg

Quad sets help you build and maintain strength in the muscles on top of your thigh. With this action, you are "setting" these quadricep muscles by holding them tight. Do 8 to 12 repetitions several times during the day.

  • Sit on the floor with your injured leg straight out in front of you.
  • Tighten the muscles on top of your thigh by pressing the back of your knee flat down to the floor.
  • Hold for about 6 seconds, then rest up to 10 seconds.

If you feel discomfort under your kneecap, try putting a small towel roll under your knee during this exercise.

ByHealthwise StaffSee additional information
Primary Medical ReviewerAdam Husney, MD - Family Medicine
Specialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy
Current as ofMarch 7, 2013

WebMD Medical Reference from Healthwise

Healthy Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

Top searches: Chicken, Chocolate, Salad, Desserts, Soup

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds