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Quad Set
- 1 - Sit or lie on your back with the working leg extended straight and the opposite leg bent for comfort if needed.
- 2 - Place a small towel under the knee if extra feedback or comfort is desired, keeping the heel on the floor.
- 3 - Tighten the front of your thigh by pressing the back of your knee downward toward the floor or towel.
- 4 - Hold the contraction while keeping your leg straight and avoiding hip or foot movement.
- 5 - Relax the thigh completely after the hold.
- 6 - Repeat for the prescribed number of repetitions, maintaining slow and controlled contractions.
- 7 - Stop if you feel sharp pain or increased joint discomfort.
