Strengthening and Rehabilitation Exercises For The Quadriceps

Strengthening and Rehabilitation Exercises for the Quadriceps
Initially start with basic strengthening exercises of the quadriceps and hips. Implement cross
training (by utilizing a stationary bike or exercising in the pool, including walking and aqua
jogging) as long as the activity doesn’t increase your pain. Focus initially on reducing swelling
and regaining full motion in the knee without pain. As your strength improves, then progress to
the more difficult exercises. Be mindful of how the injury is feeling as you taper up the
exercises. If an exercise increases your pain, it may be too advanced or you may be performing
it incorrectly. Discontinue the exercise until it can be performed without increasing your
symptoms.
As you master the following exercises, implement a strength training protocol including back
squats, front squatting, dead lifts, straight leg dead lifts, and lunges. Be sure to follow a graded
exercise program and closely monitor the injury as you progress back into heavier weight
training.
Straight Leg Raise – Starting Position
Lie on the ground with your affected leg straight. The

other leg will be bent. Be sure to rotate your leg outward
slightly to gain a better activation of the medial (inner)
side of the quadriceps.
Straight Leg Raise – Leg Laterally Rotated

Raise your leg parallel to the bent leg. Don’t arch your
back. Keep your abdominals engaged. Another variation
is to perform this with your toes straight into the air. You
could also add an ankle weight to increase the difficulty
level. Perform 2 sets of 15 repetitions on each leg once a
day. (When you can easily perform this exercise for at
least 30 repetitions, discontinue and continue with the
other exercises.)
1
Bridge Exercise – Starting Position
Lie on your back with your knees bent to prepare for the
bridge exercise.
Bridge Exercise with Straight Leg Raise
Keep your pelvis level as you lift your hips/pelvis and

buttocks into the air. Pause, extend your leg. Hold for 3-5
seconds, then return the leg to the ground and repeat with
the opposite leg. Return your buttocks to the ground and
rest when you can no longer keep your pelvis from
wobbling or your buttocks from dropping downward.
Perform on both legs.
Perform 2 sets of 10 repetitions on each leg once per day.
Wall Squat – Starting Position
Stand with your pelvis, back, and head touching a wall.

Your feet will be approximately hip width apart and far
enough out from the wall. When you slide down, your
knees will make a 90 degree angle. Make sure your knees
track your feet, and you can see your toes. Try to have the
knee track toward your second toe to insure proper
alignment of the knees.
2
Wall Squat
From your starting position, slowly lower your body down

and hold for time. As you improve, lengthen the amount
of time you hold the wall squat. Be sure to keep your
pelvis, back, and head against the wall. Keep the
movement pain free.
(A variation to increase activation of the VMO would be to

squeeze a ball between your knees as you perform the exercise.
Typically the ball would be about 12 inches in diameter.)
Perform 3 sets of 15-20 seconds holds once per day.
Wall Squat with Leg Raise
From your starting position, slowly lower your body down

and hold for time. Extend your knee. Hold for 3-5 seconds
initially.
As you improve, lengthen the amount of time you hold the

wall squat and knee extended position. Be sure to keep
your pelvis, back, and head against the wall. Keep the
movement pain free.
Perform 2 sets of 10 repetitions once per day. Progress

the time held up to 10-15 seconds per rep.
Plank Exercise Raise
Keep your chin tucked down so you’re looking straight into

the ground. Your thighs, buttocks, stomach and back
muscles are all engaged. Your elbows should be directly
under your shoulders. Keep your body straight, do not tilt.
Perform 2 sets of 30-60 seconds once per day.
3
Step Ups
Start with a box height that is comfortable for you to step

up on. Be sure to keep your knee in alignment with your
second toe. Step up and keep your pelvis level and your
knee in alignment. Be sure to engage the buttocks
muscles and fully lock out the knee. Return slowly back
down to the ground. The focus should be on the slow
eccentric (lowering) back to the ground for 1 second up
and 3 seconds down.
Perform 2 sets of 15-20 repetitions once per day.
Please visit www.thePhysicalTherapyAdvisor.com for more information on physical fitness and

performance, health and nutrition, injury prevention and rehabilitation strategies, as well as advice on
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Disclaimer: This guide is for general informational purposes only and does not constitute the practice of medicine or other
professional health care services, including the giving of medical advice. No health care provider/patient relationship is formed.
The use of information in this guide or materials linked from this guide is at your own risk. The content of this guide is not
intended to be a substitute for professional medical advice, diagnosis, or treatment. Do not disregard, or delay in obtaining,
medical advice for any medical condition you may have. Please seek the assistance of your health care professionals for any
such conditions.

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Strengthening and Rehabilitation Exercises for the Quadriceps

Straight Leg Raise – Starting Position

Lie on the ground with your affected leg straight. The

Straight Leg Raise – Leg Laterally Rotated

Bridge Exercise with Straight Leg Raise

Keep your pelvis level as you lift your hips/pelvis and

Perform 2 sets of 10 repetitions on each leg once per day.

Wall Squat – Starting Position

Stand with your pelvis, back, and head touching a wall.

From your starting position, slowly lower your body down

(A variation to increase activation of the VMO would be to

Perform 3 sets of 15-20 seconds holds once per day.

Wall Squat with Leg Raise

From your starting position, slowly lower your body down

As you improve, lengthen the amount of time you hold the

Perform 2 sets of 10 repetitions once per day. Progress

Plank Exercise Raise

Keep your chin tucked down so you’re looking straight into

Perform 2 sets of 30-60 seconds once per day.

Start with a box height that is comfortable for you to step

Perform 2 sets of 15-20 repetitions once per day.

Please visit www.thePhysicalTherapyAdvisor.com for more information on physical fitness and

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