Knee - Extension

Description

How to Do Knee - Extension

1. 1
   Setup

   Sit tall on the edge of a sturdy chair or bench, ensuring your feet are flat on the floor and your knees are bent at approximately a 90-degree angle.

2. 2
   Setup

   Keep your back straight and core lightly engaged, resting your hands on your thighs or by your sides for stability.

3. 3

   Slowly extend one leg straight out in front of you by contracting your quadriceps, keeping your thigh firmly on the chair and your back upright.

4. 4

   Briefly hold the fully extended position, squeezing your quad muscle at the top, ensuring your knee is not hyperextended or locked out.

5. 5

   With control, slowly lower your foot back to the starting position, allowing your knee to bend back to 90 degrees.

6. 6

   Complete all repetitions on one leg before switching to the other, maintaining a smooth and controlled tempo throughout the exercise.

Tips

• Focus on a strong, deliberate contraction of your quadriceps at the top of the movement to maximize muscle engagement.
• Maintain a slow and controlled tempo during both the extension and lowering phases, resisting the urge to use momentum.
• Keep your hips stable and anchored to the seat, preventing any rocking or leaning back to isolate the quad muscles effectively.
• Breathe out as you extend your leg and inhale as you slowly return to the starting position, coordinating your breath with the movement.

Common Mistakes

• ×Using momentum to swing the leg up reduces quadriceps engagement; instead, perform the movement with controlled muscle activation.
• ×Hyperextending or locking out the knee at the top can strain the joint; stop just before full lockout to protect your knee.
• ×Leaning back or arching the lower back indicates a loss of core stability; keep your torso upright and core engaged to prevent this.