Recovery - Quad Sets
Non-Surgical ACL Tear Rehab Exercise: Sit or lie with the leg straight, tighten the quadriceps to press the knee down, hold briefly, then relax.
Equipment
Exercise mat
Coaching points
- Keep the leg straight during the contraction.
- Press the back of the knee gently downward.
- Hold the quad contraction with steady breathing.
- Relax fully between repetitions.
Common mistakes
- Lifting the heel instead of tightening the thigh.
- Bending the knee during the hold.
- Holding breath while contracting.
- Rushing through the hold.
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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