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Quadriceps Exercises Patient Handout

Gentle Quadriceps Strengthening Exercises


Four exercises to develop your quadriceps to support health concerns such as Chrondromalacia patella and other mild to moderate knee arthritis.

Orthopaedics

patient handout

There are four gentle exercises to help strengthen your quadriceps. These exercises can help develop your quadriceps to support health concerns such as Chrondromalacia patella and other mild to moderate knee arthritis. For full benefit keep stomach engaged and back straight during these exercises.




QUADRICEPS, aka the “four-headed” muscle, includes the vastus lateralis obliquus (VLO), vastus medialis obliquus (VMO), vastus intermedius (VI), and the rectus femoris (RF)



Consult your physician before exercise and stop exercise if you experience pain.




#1 The Pillow Squeeze Exercise


Strengthens the VMO

Squeeze Pillow and Hold for 10 seconds

5 – 10 reps



 

#2 The Plank

Strengthens all 4 muscles

Work up to holding for 30 - 60 seconds



 

# Up and Down Exercise


You may do this exercise lying supine or standing while holding support


Up and Down with foot straight strengthens VI and RF

Work up to 10 reps each side - straight foot and then foot turned in.



 

#4 The Horse Stance Exercise

The horse stance exercise strengthens all four Quadricep muscles.


If you experience ANY pain, do NOT perform!


a) Partial Squat and hold for 20 - 60 seconds

b) Come up favoring on e leg as shown

c) Exercise completed. One or two reps only




 

#Orthopaedics


For more information regarding recommended Chrondromalacia patella check out our FibonacciCOMPENDIUM on FibonacciMD.app

Not an APP member? Membership info.

 

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