03 Dec Quad Sets for Quadriceps Activation
How To Improve Quadriceps Activation!
The quad set is paramount to re-gaining quadriceps activation. After an injury (which includes surgery), there is lots of swelling in the knee that accumulates. This swelling leads to a phenomenon called arthrogenic muscle inhibition, in which there is an inability to completely contract a muscle despite no injury to the muscle or innervating nerve. This quadriceps activation failure is caused by neural inhibition. It’s essentially the nervous system not allowing the normal pathways of muscle activation to occur. The best evidence to date (Systematic Review from Sonnery-Cottet 2018) supports the use of therapeutic exercise and icing to improve quadriceps activation. Our favorite exercise to re-teach patients quadriceps activation is the all-mighty quad set. The quad set facilitates lots of quadriceps activation practice and helps with the development of a new “brain-body connection”. Follow this foolproof guide provided in this article to wake your quad back up!
How To Wake Up Your Quad After Surgery
Lay on the ground or table and place a rolled up towel/shirt under your knee. This will act as a lever which will make it easier to activate your quadriceps muscle. Attempt to squeeze your quadriceps muscle using these cues:
- Really focus on squeezing your quad
- Sometimes touching the muscle, massaging it, or hitting it can help
- Think about moving your kneecap up and into your hip socket
- Push your knee down into the towel roll
- Lift your heel off the table
- Move your shin bone in the shape of a “J” by moving your knee down and your heel up at the same time
- Squeeze both quadriceps at the same time Happy quad setting!
Improve Your Quadriceps Activation To Improve Your Knee Extension
This program is for anyone looking to truly [P]Rehab their knee before surgery OR work on regaining their knee extension after a surgery or injury. It’s appropriate for anyone regardless of current fitness level and will build you from the ground up to tolerate the end ranges of knee extension. For more about this program click HERE.
The Importance of Knee Extension After Surgery
Other Quadriceps Activation Exercises
Having trouble with the exercise above? Don’t worry, below we will show you some other quadriceps activation exercises that are great for building muscle in this area of the body!
Straight Leg Raise Quadriceps Activation Exercise
- HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard as you can. Keeping this constant squeeze, tighten your core muscles and then lift your leg up into the air. Try to trace an invisible “J” in the air, keeping your toes pointing outwards the entire time. Think of making your leg as long and as straight as you can while lifting it. Then slowly lower back down to starting position and repeat.
- FEEL: You should feel an entire contraction of the front thigh muscles and your leg working hard, especially the inside part of your thigh.
- COMPENSATION: You should not be feeling these exercises exclusively in the front of your hip. If you only feel the muscles in the front of your hip working, it means you are not squeezing your thigh hard enough or you’re are not squeezing the quads when you are lifting your leg. Maintaining the thigh squeeze is the most important part of this exercise!
LISTEN: HOW TO BEGIN STRENGTH TRAINING
Prone Terminal Knee Extension – Hips Down
Get set-up laying on your stomach with your elbows under your shoulders and hips supported on the ground. On the side, you want to perform the exercise, point your toes towards you and start with your knee on the ground. Begin the exercise by squeezing your quads to fully straighten your knee, hold that position, then return to the starting position and repeat. You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. Focus on getting your knee fully straight while keeping the rest of your body still.
Terminal Knee Extension – 3 Way Quadriceps Activation Exercise
Get set-up standing with a band around and above the knee with the band anchored in front of you. You will perform this exercise in 3 different positions: with your feet side by side, with your working leg in front of your other leg, and with your working leg behind your other leg. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your foot go onto the toes followed by squeezing your quad, pushing your heel into the ground, and pushing your knee back until it is fully straight. You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight. Don’t let your butt go back and your hip bend when you straighten your knee. The only thing moving should be your knee going backward!
Long Arc Quad – 0 to 90 Degrees
Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side, you want to perform this exercise, kick the leg straight until your knee is fully straight, hold for a moment, then slowly return to starting position and repeat. Your other leg shouldn’t move to keep tension on the band. You will feel your quadriceps, the muscles on top of your thigh working with this exercise. Do not move the other leg, do not move the rest of your body, limit the motion to your knee
Looking For More Knee Exercises To Help?
The Knee [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your knee health. This 3-phase program will expose you to various knee and lower body strengthening and stabilization exercises supported by science. This program will bulletproof your knees for anything life throws at you! Learn more HERE!