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Quad Set for Leg and Knee

Woman sitting on floor with one knee bent, foot flat on floor. Other leg is stretched out straight, with foot flexed.

 

This exercise is designed to stretch and strengthen your knee. Before beginning, read through all the instructions. While exercising, breathe normally and use smooth movements. If you feel any pain, stop the exercise. If pain persists, call your healthcare provider.

1.  Sit on the floor with one leg straight, the other bent.

2.  Flex the foot of your straight leg by pointing your toes toward you. Press the back of your knee into the floor while tightening the muscle on the top of your thigh. Hold for ______ seconds. Then relax.

3.  Repeat ______ times. Do ______ sets a day.

 

CAUTION

  • Don’t arch your back.

  • Don’t hunch your shoulders.

Online Medical Reviewer: Bechtold, C Dustin, MD
Online Medical Reviewer: Mitchell, Bryan Sean, MD
Last Review Date: 11/2/2011
© 2000-2014 Krames StayWell, 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.