How do you train your quads when one knee is injured?

In this 10 minute quad workout I start with alternating leg raises sitting on the floor.

After the warmup I use ankle weights to add resistance to the training to challenge my rectus femoris that works on both knee and hip joints.

I do unilteral sets of 20 while making sure I lean forward with my body, paying attention to form and avoid making my body skip the work!

Now it's time for isometric holds alternating left and right while I talk about how to solve muscle asymmetry or different sized body sides.

I go back to heavier loading for the dynamic leg raises alternating left and right for sets of 10. 

In the end I attempt to do a pike, where I straighten out my legs in air, it's very challenging! 

Two legs out at the same time is too tough, so I alternate left and right instead!