Dynamic Quadriceps Activation

Purpose of the exercise

Activation and strength exercise for the quadriceps with movement. Improves neuromuscular control, develops dynamic quadriceps strength and helps restore full knee extension. Also effective for training quad activation during movement and for progression towards functional activities. Helps develop conscious control of knee extension.

Supplies

• Mat or soft surface
• Roll, towel or foam roller under the knee (for short-arc variation)
• Optional: light ankle weights for progression
• Sufficient space to lie outstretched

Starting position

1. Lie on your back on a mat
2. Place a roll or towel under your knee (short-arc version)
3. Or: start with bent knee (full extension variant)
4. Let your arms relax next to your body
5. Head relaxed on the ground

Implementation

Short-arc variant:

1. Start with your knee slightly bent over the roller
2. Actively tighten your quadriceps
3. Fully extend your knee by lifting your leg upwards
4. Lift until your knee is fully extended
5. Tighten your quadriceps to the max at the top
6. Hold for 2 seconds
7. Release controlled back to bent position
8. Repeat the movement

Full range variant:

1. Start with knee bent, foot flat on ground
2. Stretch your knee by raising your leg
3. Lift until fully extended
4. Tighten quad to the max
5. Leave controlled back

Points of interest

• ✓ Actively tighten your quadriceps during stretching
• ✓ Fully extend your knee at the top
• ✓ Move controlled in both directions
• ✓ Hold in fully extended position
• ✓ Focus on conscious quad contraction
• ✓ Breathe out on stretching, in on bending
• ✗ Avoid swinging or using momentum
• ✗ Don't stretch halfway - full extension important
• ✗ Don't drop down quickly
• ✗ Don't just use hip flexors (focus on quad)
• ✗ Don't force through pain

When this exercise?

This exercise is suitable as a progression of isometric quad sets, usually from week 1-2 post-operatively (in consultation with physiotherapist). Ideal when your knee extension range allows but load should still be limited. Highly effective for developing active knee control after immobilisation. Also valuable for restoring full knee extension when limited. Suitable as progression towards straight leg raises and more functional exercises. In case of pain or swelling, consult physiotherapist first. Start without weights and only add ankle weights later if prescribed.