Heel Prop Quad Set
Helps the knee straighten fully — your main extension exercise.
What it helps
Helps the knee settle out fully straight. Full extension is what lets you walk smoothly and stand without strain.
How to do it
- Place your heel on a stool, pillow, or rolled towel.
- Allow the knee to hang freely.
- Tighten your thigh muscles and push the back of the knee downward.
- Hold for 5-10 seconds.
Tips
- Ice or a light weight may be added if instructed.
Commonly done as 10 repetitions, several times a day.
Where this appears in recovery
Heel Prop Quad Set is part of 20 recovery programs, most often at the immediate recovery (weeks 0–2), protected healing (weeks 0–2) and early recovery (weeks 2–6) stages, among others. Each program shows how it fits alongside the other movements:
- ACL Revision Reconstruction exercise guide
- PCL Reconstruction exercise guide
- Revision Total Knee Arthroplasty (One Component) exercise guide
- Microfracture (Knee Cartilage) exercise guide
- ACL Reconstruction exercise guide
- MACI Cartilage Implantation exercise guide
- Quadriceps Tendon Repair exercise guide
- Total Knee Arthroplasty exercise guide
- Total Knee Arthroplasty exercise guide
- Unicompartmental Knee Arthroplasty exercise guide
- Patellar Tendon Repair exercise guide
- Knee Manipulation (MUA) exercise guide
- …and 8 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.