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Quadricep Strengthening Exercises

My Top 2 Quad Strengthening Exercises

Quadriceps strengthening is vital to restore normal muscle tone following an injury and assist in supporting the loads transferred through the knee during impact activity.

Here are my top 2 quad strengthening exercises. Do ten repetitions of each exercise, on both legs.

  1. Static Quad

Start on unaffected leg.

Pull the toes up towards your shin, push your knee into the bed to tighten the quad muscles. This should cause your heel to slightly lift off the bed.

Hold for 7 seconds. Repeat on affected leg.



  1. Knee Extension over Roll

Position knee over a rolled up towel as shown.

Pull toes up towards the shin and fully straighten the knee.

Hold for 7 seconds.

Return to start position and repeat.