How do I perform a knee extension?

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HealthyWomen
Administration
Before you start, warm up your muscles with 5 to 10 minutes of brisk walking, slow jogging or gentle stretching.

To perform a knee extension, you need an ankle weight and a place to sit. Attach the weight to one of your ankles. Slowly straighten the weighted leg until it is straight out in front of you. Pause before slowly returning to your starting position. Test the weight for one repetition to make sure it doesn't strain your knee. If you feel strain in the joint, reduce the weight. Repeat 10 to 15 times, then put the weight on the other leg. Do one or two more sets on each side.

For many people, one set of 12 repetitions with the proper weight can build strength as effectively as three sets of the same exercise. After doing this exercise two or three days a week for several weeks, you can increase the amount of weight you're using.
Edward Phillips
Physical Therapy
Here's how to do seated knee extensions:

Reps: 10 per leg
Sets: 1-3
Intensity: Light to moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Sit up straight on a chair or bench with your feet flat on the floor and your hands resting on your thighs.

Movement: Slowly lift up your right foot to the level of your hip. Pause, then slowly lower the foot to the starting position (flat on the floor). Finish all reps, then repeat with the left leg. This completes one set.

Tips and techniques:
  • Maintain neutral posture with your shoulders down and back.
  • Lift your leg as high as possible without locking your knee.
  • Exhale as you lift.
Too hard? Lift your foot a shorter distance.

Too easy? Add a 1- to 3-pound ankle weight.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.