TinaJuanFitness.info


Seated Leg Extension

Strengthens and tones the quadriceps, muscles at the front of the thigh. Strong quadriceps protect the knee joint from injury.

Equipment
A chair and ankle weights from two to five pounds.

Exercise Technique

  1. Sit on a chair with a straight back, legs together and feet on the floor.
  2. Hold the sides of chair.
  3. Squeeze the muscles in the front of your right leg and straighten your knee.
  4. Hold the contraction for a second.
  5. Slowly lower the foot by bending the knee.

Performance Tips

  1. Avoid straightening the leg by kicking with momentum.
  2. Start the movement by contracting the muscle.
  3. Avoid over-straightening the leg to the point of pushing the kneecap backwards.
  4. Keep your abdominal muscles tight and your lower back steady while executing the exercise.
  5. Although this exercise is designed to strengthen the knee joint, avoid doing it if you feel any sort of pain. If you have an existing knee problem, consult with your doctor if this exercise is appropriate for you.

Repetitions
12 to 15 repetitions make one set. Do one to three sets.

Go to Common Exercises...