Seated Knee Extension

QuadsChair

Seated leg extensions isolate and strengthen the quadriceps. Performed on a chair, this movement strengthens the thighs with low joint impact, making it ideal for building leg control safely.

How to do it

1Sit firmly back against the chair backrest with both feet flat on the floor.

2Slowly extend one leg forward until your knee is fully straight.

3Hold at the top for a second, squeezing your quad tightly.

4Lower your foot back to the floor smoothly under control.

5Complete your reps, then switch legs.

Common mistakes

Swinging your leg up using momentum instead of muscle force.

Slouching or leaning back in the chair to assist the lift.

Hyper-extending the knee past a comfortable straight position.

Breathing

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

Make it harder or easier

To make it easier, don't lock out the knee completely at the top.

To make it harder, strap on light ankle weights or hold the top lockout for a few extra 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.