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Quadricep Exercises3

The document outlines a series of quadricep strengthening exercises for both non-weight bearing and weight bearing scenarios, detailing specific steps for each exercise. It includes isometric exercises, short arcs, and step-ups, with recommended repetitions and frequency. The exercises aim to enhance muscle strength and stability in the quadriceps.

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suresh Nayak
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143 views2 pages

Quadricep Exercises3

The document outlines a series of quadricep strengthening exercises for both non-weight bearing and weight bearing scenarios, detailing specific steps for each exercise. It includes isometric exercises, short arcs, and step-ups, with recommended repetitions and frequency. The exercises aim to enhance muscle strength and stability in the quadriceps.

Uploaded by

suresh Nayak
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Timothy Weber, MD

Orthopedic Trauma Surgeon


[P] 317.917.4128 • [F] 317.802.2868
TimWeberMD.com

Quadricep Exercises

Strength – Quadriceps, Isometrics


Non-weight Bearing
1. Lie flat or sit with your leg straight.
2. Tighten the muscle in the front of your thigh as much as
you can, pushing the back of your knee flat against the floor.
This will pull your kneecap up your thigh, toward your hip.
3. Hold the muscle tight for 10 seconds.
4. Repeat this exercise 10 to 20 times, five times per day.

Strength – Quadriceps, Short Arcs


Non-weight Bearing
1. Lie flat or sit with your leg straight.
2. Place a four to six inch rolled up towel under your
knee, allowing it to bend.
3. Tighten the muscle in the front of your knee as
much as you can, and lift your heel off the floor.
4. Hold this position for two seconds.
5. Repeat exercise 50 times, three times per day.

Strength – Quadriceps, 7 Count


Non-weight Bearing
The quality of muscle contraction in this exercise is what
counts the most, not just the ability to lift your leg.
1. Tighten the muscle in front of your thigh as much as you
can, pushing the back of your knee flat against the floor.
2. Tighten the muscle harder.
3. Lift your leg/heel four to six inches off the floor.
4. Tighten this muscle harder again.
5. Lower your leg/heel back to the floor. Keep the muscle
in front of your thigh as tight as possible.
6. Tighten this muscle harder again.
7. Relax.
8. Repeat exercise 50 times, three times per day.

Rev. 10/23
Strength – Quads
Weight Bearing Only
1. S tand with your feet shoulder-width apart and place
equal weight on both legs.
2. Keep your kneecaps in line with your toes.
3. Slowly bend both knees, keeping equal weight on
both legs, and return to a standing position.
4. Do not bend your knees more than 90 degrees.
5. You may use the edge of a table on a counter for
balance if needed.
6. Repeat exercises 10 times, three times per day.

Strength – Quadriceps, Step-ups


Weight Bearing Only
1. Use a step or books.
2. Place your foot on the step or books approximately six
to eight inches in height. Make sure that your kneecap
is in line with the tip of your second toe.
3. Hold on to a hand rail, chair, wall or another object for
balance if needed.
4. Slowly step up and down. Make sure the kneecap is
always in line with the tip of your shoe or your second
toe. Lightly touch the heel of the opposite leg to the
floor and return to the starting position.
5. Repeat exercise 10 times, three times per day.

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