Hip/Knee
Quad Set
Tighten the thigh muscle with the knee straight — foundational after knee irritation.
- Quad activation
Standard dose
- Sets
- 3
- Reps / hold
- 8–10 holds
Watch on YouTubeHow to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Sit or lie with the leg straight.
- Tighten the front of the thigh to push the knee down into the surface.
- Hold, then relax.