Seated Chair Leg Extension

QuadsChair

An isolated leg extension performed from a seated position. It targets your quadriceps directly while keeping joint impact to a minimum.

How to do it

1Sit tall on a chair with your back firmly against the backrest and feet flat on the floor.

2Squeeze your quad and smoothly extend one leg until it is straight and parallel to the floor.

3Hold the top position for one second, focusing on the contraction in your thigh.

4Slowly lower your leg back to the starting position under control.

5Complete your reps on one side, then switch legs.

Common mistakes

Letting your leg drop quickly, which loses muscle tension and relies on momentum.

Slouching or sliding forward in the chair, which reduces quad engagement and strains your lower back.

Snapping or hyperextending your knee at the top, which puts unnecessary stress on the joint.

Breathing

Exhale as you extend your leg; inhale as you lower it back down.

Make it harder or easier

To make it easier, work through a smaller range of motion; to make it harder, hold the fully extended position for 3 to 4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.