Knee and Ankle, Phase 1 · Exercise 2 of 5 KA-1 #2

Quad Sets

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Wake up the front-of-thigh muscle

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose3 times a day, 10 reps with 5-second hold

You needA mat or carpeted floor; a folded towel

Demonstration video: Quad Sets (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Photos

Quad Sets: Towel under the knee, thigh muscle tightened — Towel under the knee, thigh muscle tightened

Why it helps

The quadriceps (front of thigh muscle) helps protect and stabilize your knee. After a knee injury, it goes quiet within hours. Quad sets work on waking it up, even when bending the knee is painful.

How to do it

Sit or lie on your back with one leg straight. Place a folded towel under the knee for support.
Tighten the muscle on the FRONT of your thigh. Press the back of your knee gently down into the towel.
Your kneecap should slide upward toward your hip slightly. The heel may lift off the floor a tiny bit.
Hold the squeeze for 5 seconds. Do NOT hold your breath.
Relax for 2 seconds. Do 10 reps. Switch legs if both knees are involved.

Too hard? Try this

Hold for only 2 to 3 seconds. Or skip the towel and just squeeze the muscle while the leg is straight.

Too easy? Try this

Hold for 10 seconds per rep. Or do them seated with the leg straight out in front of you.

Common mistakes

You only squeeze your buttock instead of the front of the thigh.
You hold your breath.
You let the knee bend during the squeeze.

You should feel

Strong contraction in the front of the thigh.
Kneecap pulling slightly toward the hip.

You should not feel

Sharp knee pain.
Cramping in the back of the thigh.

Stop right away if

Sharp knee pain.
Sudden swelling in the knee.
Knee giving way or locking.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program