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Quad Set for Leg and Knee

Man sitting doing quadriceps sets.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 continues, 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 3 to 5 seconds. Then relax.

  3. Repeat 10 to 15 times. Do 3 to 5 sets a day.


  • Don’t arch your back.

  • Don’t hunch your shoulders.

Online Medical Reviewer: Bellendir, Trina, MSPT, CLT
Online Medical Reviewer: Image reviewed by StayWell medical illustration team.
Online Medical Reviewer: Joseph, Thomas N., MD
Date Last Reviewed: 2/1/2018
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