Supine Quadriceps Set (Quad Set)
Knee|Lower Body
Setup Instructions
Lie on your back with one leg straight and the knee supported comfortably.
How To Perform
Tighten the front of your thigh by pressing the back of your knee gently toward the surface. Hold the contraction while keeping the leg straight, then relax before repeating.
Dosage
2–3 sets, 10 repetitions with 5-second hold, Rest 20–30 seconds
Key Cues
- Press the knee gently into the surface
- Keep the leg fully straight
- Maintain steady tension during the hold
Exercise Purpose
Restores quadriceps activation and improves knee stability following injury or surgery.
When To Use
Useful when quadriceps activation is reduced or knee extension feels weak or unstable.
Common Mistakes
- Allowing the knee to bend
- Lifting the heel excessively
- Tensing the hips instead of the quadriceps
Progress When
- The movement can be performed with good control
- The exercise no longer produces symptoms
- The final repetitions feel manageable
Regress If
- Pain increases during the exercise
- Balance cannot be maintained
- Movement becomes uncontrolled
Exercise Calibration System
Exercises should feel challenging but manageable. This tool helps you adjust the difficulty so you keep progressing safely.
Wondering if Exercises are Too easy, Too Hard, or Just Right?
Find out using our Exercise Calibration System
Answer based on how your last set felt (effort) and how your body felt afterward (symptoms).
How to Use this tool
Use this tool after you finish an exercise to decide whether to keep it the same, progress it, or make it easier next time.
When to Use this Tool
- Use it after your last set
- Answer based on how that set felt
- Consider how your body felt later that day or the next day
What to Do with the result
- The tool will give you one clear recommendation:
- Appropriate level → Keep the same version next session
- Hold steady → Keep everything the same and reassess next time
- Ready to progress → Follow the instruction shown (weight, reps, or control)
- Too challenging → Choose an easier option or reduce the load
Important
- You don’t need to push to exhaustion to improve. Use this tool regularly to guide safe, steady progress.
- Tip: Record the recommendation in your exercise tracker so you remember what to use next session.
