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 Staff
    Primary Medical ReviewerAdam Husney, MD - Family Medicine
    Specialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy

    Current as ofNovember 14, 2014

    WebMD Medical Reference from Healthwise

    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

    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