<B>Quadriceps Setting </B> While lying on your back, keep your legs straight, together and flat down with your arms by your sides. Tighten the quads, one leg at a time, while pushing the back of your knee down. Hold for 5 seconds, then relax for 5 seconds. Repeat about 10 times for each leg. You can do several sets of this exercise a few times every hour if you can manage any pain you have.