Quadriceps Set Exercise
beginner
Hold for 5-10 seconds. Repeat 10-15 times. 3 sets daily. NoneSuitable For
Contraindications
- Do not perform if you have acute pain in the knee
- Avoid if you have a locked knee
Benefits
- Maintains quadriceps strength during immobilization
- Improves neuromuscular activation
- Prevents muscle atrophy after ACL injury or surgery
- Promotes blood circulation to the knee joint
The Quadriceps Set is one of the safest and most fundamental exercises for ACL rehabilitation. It can be performed immediately after injury or surgery, as it does not involve any joint movement. This exercise focuses on activating and strengthening the quadriceps muscle isometrically, which helps prevent muscle wasting and prepares the knee for more advanced exercises.
How to Perform
Sit or lie down with your affected leg straight. Place a rolled towel under your knee. Tighten your quadriceps muscle by pressing the back of your knee down into the towel. Hold the contraction for 5-10 seconds while breathing normally. Relax completely and repeat.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.