The first 6 weeks is always the toughest with QTR. Going from 20 to 80 degrees ROM will seem like it’s taking forever, but once you reach 90 degrees and beyond the recovery is much faster. You might have some sticking points for a while at certain ranges like I did. I think the hardest for me is to get past the point where you can fully rotate the pedals on a stationary bike. In the beginning every time I would try to ride one, I would just move the pedals back and forth as far as I could. The hardest part was to do a full rotation when I was just below the 90 -110 degree range. However once I got past that point my ROM increased very quickly.
I feel the stationary bike whether standard or a recumbent style (as pictured below), are perfect exercise equipment to work on your ROM for your injured QTR(s). As I have mentioned elsewhere within this website, exercises such as swimming and walking in a pool are also fabulous exercises for helping you get back your initial ROM, but the stationary bike should not be overlooked and is a fantastic piece of cardio equipment to re-gain a really broad ROM for your leg.