Step 1
Recovery - Lying Quad Isometric Hold
Lie on your back with the leg straight and tighten the quadriceps to press the knee down, holding the contraction before relaxing.
60s6 reps2 sets0 touches
View drill details →Recovery Plan Template
Quadriceps Recovery Session
A quadriceps recovery routine focused on activation, control, and progressive strength rebuilding.
5 drills~4 min0 touchesDailyStep by Step
Step 2
Recovery - Single Leg Bridge Hold
Lie on your back with one foot on the ground and the other leg raised, lift your hips and hold the bridge position.
60s6 reps2 sets0 touches
View drill details →Step 3
Recovery - Standing Quad Hold Pump
Stand upright and repeatedly contract the quadriceps with small controlled knee extensions, holding briefly before releasing.
60s6 reps2 sets0 touches
View drill details →Step 4
Recovery - Swiss Ball Wall Sit
Place a Swiss ball between your back and the wall, lower into a seated squat position, and hold while maintaining balance and control.
30s1 reps2 sets0 touches
View drill details →Step 5
Recovery - Seated Leg Extension
Sit upright and slowly extend the knee to straighten the leg, then lower it back down under control.
30s10 reps2 sets0 touches
View drill details →