Strengthen Your Quads With the Short Arc Quad Exercise

If you’ve ever experienced knee pain, undergone hip surgery, or struggled with getting up from a chair, your quadriceps muscles may be part of the issue. The short arc quad (SAQ) exercise is a straightforward, beginner-friendly movement commonly prescribed in physical therapy to help restore strength and mobility in the lower body.

Often used in early stages of rehabilitation, the SAQ exercise helps retrain the muscles that support your knees and hips, especially after injury, surgery, or prolonged inactivity.

What Are the Quadriceps and Why Do They Matter?

Your quadriceps, or “quads,” are the group of four large muscles on the front of your thigh. They play a vital role in knee extension (straightening your leg) and stabilizing your knee joint during walking, climbing stairs, or standing up.

Injuries, surgeries (such as ACL repair or total knee replacement), or even long periods of bed rest can weaken these muscles. Weak quads can lead to balance issues, walking difficulties, and long-term joint pain if not addressed.

Why Try the Short Arc Quad Exercise?

The SAQ exercise is particularly useful in early rehabilitation stages because it’s:

• Low impact and safe for most people

• Easy to perform at home or in a clinical setting

• Helpful in restoring neuromuscular control of the quads

• Often used as a precursor to more advanced movements like the straight leg raise

You may benefit from this exercise if you’re recovering from:

• Knee surgery or injury

• Hip pain or post-surgical recovery

• Patellofemoral syndrome (kneecap tracking issues)

• Extended periods of inactivity or hospitalization

• General quadriceps weakness impacting mobility

How to Do the Short Arc Quad Exercise

Before starting, talk to your healthcare provider or physical therapist to make sure this exercise is right for your condition. Discontinue if you feel sharp or increasing pain in the knee.

Step-by-step instructions:

1. Lie on your back with your legs extended.

2. Place a firm bolster (like a rolled-up towel, basketball, or foam roller) under the knee of the leg you want to work.

3. Slowly straighten your knee by lifting your lower leg, keeping the back of your knee in contact with the bolster.

4. Tighten your quad as you extend your leg.

5. Hold this straightened position for 3 to 5 seconds.

6. Gently lower your leg back to the starting position.

Repeat for 10 to 15 reps, and perform 2 to 3 sets depending on your strength and endurance.

Progressions and Modifications:

• Add a 1 to 3-pound cuff weight to your ankle to increase resistance.

• Incorporate the straight leg raise once SAQs become easier, as part of a full recovery program for knee and hip strength.

• Perform the exercise on both legs if advised by your physical therapist.

Expert Insight:

According to the American Physical Therapy Association, quadriceps strength is one of the most important predictors of knee joint stability and overall mobility after surgery or injury. Strengthening the quads can even reduce long-term risk of osteoarthritis by improving joint alignment and load distribution.

When to Expect Results

While individual progress varies, consistent daily practice of the SAQ exercise can lead to noticeable improvements in quad strength and knee control within 2 to 4 weeks especially when paired with a full physical therapy program.

This small but mighty exercise is a key building block on your journey to improved mobility. Whether you're recovering from surgery or simply trying to move more freely, short arc quads are worth adding to your rehab routine.

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