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Quad Set

BeginnerStrengthTier T0

Isometric quadriceps contraction with leg straight. Fundamental exercise to wake up the thigh muscles after injury or swelling.

Targets: Knee
Muscles: Quadriceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • towel

Dosage

3

Sets

5 sec

Reps / Time

30 sec

Rest

5 sec hold / 2 sec rest between reps

Tempo

Step-by-Step Guide

Set up

  • Sit or lie with leg straight in front
  • Toes pointing up toward ceiling
  • Place small towel roll under knee if comfortable

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Tighten the muscles on top of your thigh

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Try to push the back of your knee down into the floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    You should see your kneecap move slightly upward

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Hold the contraction for 5 seconds, then relax

Breathing

  • Breathe normally throughout
  • Do not hold your breath during contraction

Form Cues

  • Squeeze the muscle hard but don't hold your breath
  • Think 'squash the bug' with the back of your knee
  • Keep ankle and hip relaxed
  • Watch the muscle contract

Common Mistakes to Avoid

  • Holding breath during contraction
  • Lifting the leg instead of just tightening
  • Not holding long enough
  • Tensing the whole body

Safety Information

Very safe. Can be done immediately post-surgery if cleared.

Progressions

Longer holds (10 sec), add ankle weight on shin

Regressions

Shorter holds if fatiguing, focus on finding the muscle

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.