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Quad Sets

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.

Current as of: July 1, 2021

Author: Healthwise Staff
Medical Review:
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Joan Rigg PT, OCS - Physical Therapy

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