Procaryote
Knee · Strengthening

Quadriceps Strengthening with Plank

Quadriceps strengthening, 3 sets, 10 repetitions, hold 5 seconds per repetition

Illustration of the Quadriceps Strengthening with Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 5 seconds per repetition

Description: In a seated or lying position, slowly contract your quadriceps by pushing the back of the knee toward the floor or surface, then hold the contraction for 5 seconds before gently releasing.

Tips: Keep your back straight and avoid locking the knee joint completely. Breathe normally during the exercise.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Seated or lying with leg extended
Clinical goal
Strengthen the quadriceps muscles to stabilize the knee
Also known as
quadriceps strengthening, knee plank, seated quadriceps exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Rapid Plyometric Hurdle JumpsRapid plyometric hurdle jumps, 3 sets, 8 repetitions, 60 seconds rest between sets Rapid Plyometric JumpsRapid plyometric jumps, 3 sets, 10 repetitions, 45 seconds rest Reverse LungeReverse lunge, 3 sets, 10 repetitions per leg Reverse Lunge with Electro-stimulationReverse lunge with electro-stimulation, 3 sets, 10 repetitions per leg Reverse Lunge with Trunk RotationReverse lunge with trunk rotation, 3 sets, 10 repetitions per side Reverse Nordic CurlReverse Nordic curl, 3 sets, 8 repetitions, slow and controlled tempo Reverse Pedaling on Stationary Bike for Knee StrengtheningReverse pedaling on stationary bike, 3 sets, 8 minutes, moderate resistance Seated Knee Extension with Electro-stimulationSeated knee extension with electro-stimulation, 3 sets, 10 repetitions, appropriate resistance

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.