The thigh squeeze (quad set) is a simple home exercise for your knee. Lie or sit with your leg straight and a rolled towel under the knee. Tighten the muscle on top of your thigh and press the back of the knee down into the towel. Hold 5 seconds. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the thigh squeeze (quad set)?
- Start: Lie or sit with your leg straight and a rolled towel under the knee.
- Do: Tighten the muscle on top of your thigh and press the back of the knee down into the towel.
- Repeat: Hold 5 seconds. Do it 10 times.
What does the thigh squeeze (quad set) help?
It turns your thigh muscle back on. After a knee injury, this muscle shuts down fast, and a weak thigh lets the knee give way.
What mistakes should you avoid?
- Holding your breath.
- Lifting your heel instead of pressing the knee down.
- Relaxing too soon. Hold the squeeze the full 5 seconds.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More knee exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.