Lying Leg Extensions
Firms and tightens the muscles in the front of the thighs (quadriceps). It can also help prevent knee pain.
Ankle weights and exercise mat.
- Lie on your back with both knees bent and your feet flat on the floor.
- Bring your left knee above your hips and place both hands behind your thigh. This is your starting position.
- Without moving your thigh, straighten your leg so your heel is now facing the ceiling.
- Bend your knee back to the starting position.
- Do desired number of repetitions. Rest. Do other leg.
- Keep your leg (whether bent or straight) directly above your hip joint. Don't do the exercise with your knee pulled close to your chest.
- It is important to keep your thigh steady throughout the exercise as you straighten and bend your knee.
- Focus on contracting the quadriceps as you straighten the leg.
- Move slowly - two seconds up and two seconds down.
- If you feel discomfort or pain in the knee joint, avoid this exercise.
Twelve to fifteen repetitions per leg. Do one or three sets.
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