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Isometric Quads

Isometric quad exercises aim to strengthen the quads by contracting the muscle, with no, or very little movement of the knee joint. They are ideal exercises for early stage rehab to prevent muscle wasting.

Aim:

  • The aim of this exercise is to strengthen the quadriceps.

Technique:

  • The athlete can be sitting or supine depending on the degree of injury. Being seated increases the difficulty.
  • Keeping the uninvolved knee in place, the athlete tightens the involved knee pushing it into the table.

Progression:

  • To position the knee in partial flexion the athlete places a towel or roll under the knee.
  • The knee is straightened (keeping the other knee flexed) and held in full extension.
  • Hold the position for about 5 seconds and return to the starting position.
  • This can be further progresses by raising the ankle of the knee using a foam roller.

Muscles worked:

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