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Quad Sets


Photo of a man doing the quad set exercise

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 ReviewerDavid A. Fleckenstein, MPT - Physical Therapy
Last RevisedMarch 18, 2011

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