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REQuad Sets
@reboryn_team
#Quad Sets
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CEExercises like quad sets, loaded quad sets, and reverse lunges to a foam pad can be helpful in the rehabilitation of medial collateral ligament (MCL) sprains. These exercises aim to strengthen and stabilize the knee joint, which is crucial for recovery from an MCL sprain. Here’s a brief overview of each exercise:
1. Quad Sets:
• Sit with your leg extended in front of you.
• Tighten the muscles on the top of your thigh to press the back of your knee flat down to the floor.
• Hold for about 5-10 seconds, then relax.
• Repeat several times.
2. Loaded Quad Sets:
• This is a progression from the basic quad set.
• Use a weight or resistance band to add resistance as you perform the quad set.
• Ensure that the added load does not cause pain.
3. Reverse Lunge to Foam Pad:
• Stand with a foam pad placed behind you.
• Step backward with one foot onto the foam pad, lowering your body into a lunge position.
• Your front knee should be bent at a 90-degree angle, and your back knee should be close but not touching the ground.
• Push back up to the starting position.
• Repeat, alternating legs.
It’s important to start these exercises under the guidance of a healthcare professional, to ensure they are appropriate for your specific condition and to avoid aggravating the injury. The professional can also advise on the number of repetitions and sets suitable for your rehabilitation stage. Remember, recovery times can vary based on the severity of the MCL sprain.
#westervillechiropractor #mclsprain #painfree
@centralohiospineandjoint
10.5K
PHQuad Exercises - Early Stage Rehab 🦵🏼
It is so important to get your quadriceps firing in the early stages of rehab post knee injury/surgery 🔥
This helps restore knee extension, reduces muscle inhibition and is a good foundation to return to other exercises such as squats 💪🏼
These exercises are:
👉🏼 Inner Range Quads - focuses on contracting your inner quad muscle known as the VMO
👉🏼 Straight Leg Raises - works on the quad muscle that crosses both the hip and knee the rectus femoris
👉🏼 Banded Terminal Knee Extension - end range quad contraction in a functional standing position
Start here and message me if you have any questions - progressions coming soon 👀
#sportsphysio #kneerehab #quadactivation #postkneesurgery #movementismedicine
@physiotherapist_emma
9.2K
TH👉Are quad sets and leg lifts really the best for knee pain? Let’s rethink that.
Your knee isn’t just a simple hinge—it’s designed to bend, straighten, and rotate. But its function is heavily influenced by the joints above and below it. Research shows that knee mechanics depend on proper foot alignment, hip mobility, and overall movement coordination.
🔷If your foot isn’t landing efficiently or your hip isn’t stabilizing well, your knee absorbs unnecessary stress—leading to pain and dysfunction. Quad sets and leg lifts may strengthen the muscles, but they don’t address these movement patterns or restore optimal knee mechanics.
⭐️Want a smarter, more effective way to improve knee mobility and function? Comment “kneemob” below, and we will send you a FREE knee mobility class!
#knee #kneehealth #kneeexercises #kneepain #physiyoga #kneemobility #quadsets #slr #physicaltherapist #yogateacher
@threesphysiyoga
20.5K
NIWhich Exercise has the most QUADS Activation? 👀
I tested four bodyweight exercises => Squats, Bulgarian Split Squats, Step-Ups, and Reverse Nordic Curls, using Callibri muscle trackers to measure quad activation. 🏋🏽
The results? One exercise stood out above the rest! ⬇️
✅ Bulgarian Split Squats had the highest muscle activation! Since it’s a single-leg movement, your quads work overtime to push your entire body up.
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#FootballSkills #Training #StrengthTraining #FootballGoals #SoccerTraining #AthleteLife #FitnessJourney #TrainHard #FitnessInspiration #FitLife #SportsFitness #HealthyLifestyle #workoutmotivation #fy #ad
@nima_bazzazi
358
SY📅 Day 3: Quad Sets with Ball or Pillow
Focus: Activate the quadriceps without joint strain.
How-To: Sit with legs extended, place a small Pilates ball under the knee, and gently press down to engage the quad.
Tip: Hold for 3-5 seconds, repeat 10 times.
Quad Sets with Pillow or Ball.
Strengthen your quads safely with this simple exercise.
Don’t forget to warmup with Day 1.
#QuadActivation #KneeStrength #PilatesRehab #PostACLRecovery #QuadSets
@synergistic_fit_life
76.6K
DRthought I was doing everything right.
Quad sets. Heel slides. Passive hangs.
But a few weeks in, my knee still looked swollen.
My gait was off. And I couldn’t lock it out.
No one told me how important full extension really is, or how fast you can fall behind if you don’t get it early.
I kept blaming the swelling. The graft. The pain.
But the truth?
I wasn’t loading the knee enough. I wasn’t targeting the right positions.
It wasn’t until I committed to these 3 things that things shifted:
✅ Daily long-duration hangs
✅ Active end-range control
✅ Movements that challenged extension under load
That’s when it clicked.
Extension came back. Swelling dropped. My gait normalized.
Getting your extension back isn’t about just doing “more exercises.”
It’s about doing the right things, consistently, with intent.
🎯 Rehab isn’t passive. It’s performance-based from day one.
👇 Comment “EXTENSION” and I’ll send you my guide to help you regain full knee extension.
@dreamchaserr.__
11.2K
SIAt-home quad workout - the last 2 exercises are an extra challenge!
#quads #quadworkout #athomeworkouts #legday #fitness #workout #strengthtraining #gymmotivation #gymgirl #gymrat #health #mobility
@sierramfitness
10.8K
JAMy Top 3 Quad Stretches
If you liked this and want to learn more about the “big picture” topics regarding how to get in the best shape of your life FOR GOOD, sign up for my email list.
I give you 30 actionable tips in 30 days that will genuinely transform your life.
Comment “30” on this post and I’ll send it to you.
@jakekleis
187.1K
MIComment “QUADS” for my ultimate leg builder workout 👇
If you want quads that actually look built, you need to train both sides of the muscle - the outer sweep and the inner teardrop.
Outer Quad (lengthened tension):
Hack squat (smith or machine)
Front squat
Narrow leg press
Sissy squat
Inner Quad (shortened tension):
Heel-elevated goblet squat
Leg extensions
Step-ups
Banded knee extensions
Outfit @tlfapparel
Code: TLF-MICHAELDEAN
#workout #quads #legdayworkout #sponsored #gym
@michaeldean2.0
115.6K
IV3 key ACL drills to help you earn full knee extension: Quad Sets for activation, Heel Props for gentle stretch, and Prone Hangs for that last bit of range. Slow, consistent work = real progress. 🦵✨
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#ACLDrills #ACLRecovery #ACLRehab #KneeRehab #KneeExtension #FullExtension #QuadSets #HeelProps #ProneHangs #RehabExercises #PhysicalTherapy #SportsRehab #StrongerEveryDay #RehabJourney #ComebackStronger
@ivoryphysio
523
HEIsometric quads (quad sets) are static exercises that strengthen the front thigh muscles without moving the knee joint, ideal for rehabilitation, knee osteoarthritis, or reducing stiffness
. Performed by contracting the quads and pressing the back of the knee downward while sitting or lying, this exercise is held for 10 seconds.
Isometric exercises
Isometric
Knee exercises
Knee injury
Knee strengthening
#physiolife #kneepain #rehabilitation #explorepage✨#exercises
@healwithyashvi
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