12/23/2025
Are you actually able to load your quads appropriately? 🤔
Not just strengthen them — but load them in positions that respect joint tolerance, control, and range?
Knee-over-toes quad loading isn’t the enemy.
👉 When introduced progressively, it improves:
• Quad strength through range
• Patellofemoral & tendon load tolerance
• Deceleration, stair, squat, and running capacity
• Confidence in knee-dominant positions
One easy entry points = quadruped 👇
Low load, high control, easy to scale.
Progression sequence:
1️⃣ Quadruped Rock Backs (double-leg)
→ Intro to quad loading + knee flexion under bodyweight
→ Emphasis on smooth control and pain-free range
2️⃣ Quadruped Single-Leg Isometrics
→ Build quad + knee tolerance
→ Teaches the knee to accept load without movement
3️⃣ Quadruped Single-Leg Rock Backs
→ Dynamic quad loading with unilateral demand
→ Great bridge toward split squats & step-downs
4️⃣ Quadruped Rock Backs on an Incline
→ Increased knee-over-toes angle
→ More quad bias without jumping straight to high-load positions
📌 Key takeaway:
Knees don’t fail because they go over toes — they fail when they’re never trained there.
💪Want to work with Perfect Stride?
Click the link in the bio or go to
perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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