Recovery - Standing Quad Hold Pump
Stand upright and repeatedly contract the quadriceps with small controlled knee extensions, holding briefly before releasing.
Coaching points
- Keep posture upright and stable.
- Focus on strong quad contraction each rep.
- Use controlled small movements.
- Keep movement pain-free.
Common mistakes
- Using large uncontrolled movements.
- Not fully engaging the quadriceps.
- Leaning or shifting weight excessively.
- Moving too quickly without control.
Action video
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Difficulty
Beginner
Duration
60 seconds
Repetitions
6 × 2 sets
Touches
0
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