Quad Sets

Re-activates the thigh muscle and supports knee control.

Quad Sets exercise illustration

What it helps

Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How to do it

  1. Sit or lie with your leg straight.
  2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
  3. Hold briefly, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Where this appears in recovery

Quad Sets is part of 41 recovery programs, typically in the phase 1 and before surgery and phase 2 stage. Each program shows how it fits alongside the other movements:

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.