Exercise | 1 min | Sports Training, Injury Prevention & Management, Soccer
Patellar Dislocation Corrective Exercise: Quad Set
This exercise improves quad activation to support knee stability and joint control.
Instructions: Sit with one leg straight and supported on a stable surface. Press the back of your knee into the floor while tightening your thigh muscles and pulling your toes toward your nose. Hold the squeeze, then relax.
Reps: 3-10 sets × starting at 10-sec holds, progressing to 30-sec holds
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