Exercises used to strengthen quadricep muscles
The following exercises have been specifically grouped to strengthen the quadricep muscles located at the back of your thigh.
Knee extension over towel (view video)
The aim of this exercise is to strengthen your front thigh muscles – your quads.
(Book reference Level 1 Exercise 7)
Mini chair squats (view video)
The aim of this exercise is to strengthen the gluteal muscles, or your buttocks, and to strengthen the quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 4a)
Knee extension in sitting (view video)
The aim of this exercise is to strengthen the quads (front of thighs) muscles.
(Book reference Level 2 Exercise 4b)
Straight leg raise (view video)
The aim of this exercise is to strengthen your hip flexor muscles and to strengthen your quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 5)
Heel slide against exercise tube (view video)
The aim of this exercise is to strengthen your gluteal muscles (your buttocks), to stretch your hip flexors and also to strengthen your quads (the front of your thighs).
(Book reference Level 2 Exercise 7)
Sit to stand with correct technique (view video)
The aim of this exercise is to strengthen your gluteal (or buttock) muscles, strengthen your quad (or front of thigh) muscles and to improve your ability to stand up from a chair.
(Book reference Level 3 exercise 4)
Step ups (view video)
The aim of this exercise is to improve your balance and strengthen your front thigh, or quad, muscles.
(Book reference Level 3 Exercise 13)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.