Quadriceps, Strengthening Quad Sets 1. Sit on a firm flat surface with your hands behind you for support (or lie on your back) 2. Bend your uninvolved leg and keep the other leg straight. 3. With your straight try to contract the muscles at the top of your thigh (XXXX) 4. Hold for 5 seconds and relax. Quad & hamstring strengthening helps protect your knees from injury and helps heal injured knees. Very important for roller derby!

Quadriceps, Strengthening Quad Sets 1. Sit on a firm flat surface with your hands behind you for support (or lie on your back) 2. Bend your uninvolved leg and keep the other leg straight. 3. With your straight try to contract the muscles at the top of your thigh (XXXX) 4. Hold for 5 seconds and relax. Quad & hamstring strengthening helps protect your knees from injury and helps heal injured knees. Very important for roller derby!

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