Standing Quad set exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing Quad set )

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Name of exercise  Iso knee ext stand (closed chain quad set)
Other names of exercise Standing Quad set
Description of exercise The Standing Quad set is a simple but effective exercise that targets the quadriceps muscles in the front of the thigh. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Engage your core muscles and slowly lift one foot off the ground, bending your knee and bringing your heel towards your buttocks. Hold this position for a few seconds, then lower your foot back to the ground. Repeat on the other side. This exercise helps to improve quad strength, stability, and balance. It can also be modified by adding resistance bands or weights for a more challenging workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with back against wall.
  • Place towel roll behind involved knee.
  • Uninvolved leg should be slightly forward for balance.
  • Press back of knee into towel and hold.
  • Relax, rest, and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle strength
  • Improved balance
  • Enhanced stability
  • Reduced risk of injury
  • Improved posture
  • Better circulation
  • Increased flexibility
  • Improved athletic performance
  • Increased calorie burn
  • Improved overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Standing quad sets should be avoided if you have a recent injury or surgery to your knee or hip, as it may put too much strain on the affected area. It is also not recommended if you have any pain or discomfort in your knee or hip, as this exercise can aggravate the issue. If you have a history of knee or hip problems, it is best to consult with a healthcare professional before attempting this exercise. Additionally, if you have any balance or stability issues, it is important to avoid this exercise as it requires standing on one leg. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not hold breath.

    • Helpful in Diseases

  • ACL injury
  • Knee pain
  • Knee replacement
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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