Videos
Instructions
- Sit upright on a sturdy bench or chair with feet flat on the floor.
- Keep your back straight and hands resting on the sides for support.
- Slowly extend one or both legs until fully straightened at the knee.
- Pause briefly at the top, maintaining control.
- Lower your legs back down to the starting position with control.
Technical tips
- Keep your core engaged to avoid leaning backward.
- Move slowly to maintain tension on the quadriceps.
- Avoid locking your knees at the top of the movement.
- Maintain neutral spine alignment throughout the exercise.
Breathing tips
- Exhale as you extend your leg upward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if experiencing acute knee pain or injury.
- Consult a professional if recovering from knee surgery.
- Use caution with patellar tendonitis or severe osteoarthritis.
Description
The Seated Leg Extension is a fundamental lower-body isolation exercise designed to strengthen and tone the quadriceps muscles at the front of the thighs. Performed while sitting, this movement focuses on knee extension without involving the hips, making it ideal for beginners, rehabilitation programs, and athletes seeking targeted quadriceps development. Because it is a low-impact exercise, it is particularly effective for improving knee joint stability and preparing the legs for more demanding activities such as running, squats, or lunges. This exercise is widely used in both fitness and physiotherapy settings. It helps enhance quadriceps strength, which is crucial for walking, climbing stairs, and maintaining proper posture. The controlled, seated position minimizes the involvement of other muscle groups, reducing unnecessary stress on the lower back and hips. The Seated Leg Extension can be performed without equipment, using only body weight for resistance, or it can be progressed with ankle weights, resistance bands, or a leg extension machine for greater overload. Regular practice of this exercise supports knee health, enhances muscular endurance, and contributes to balanced leg development. Its simplicity and versatility make it accessible to individuals at all fitness levels, whether they aim for rehabilitation, athletic performance, or general lower-body conditioning.
What muscles does the Seated Leg Extension target?
The Seated Leg Extension primarily targets the quadriceps at the front of the thighs and also engages the hamstrings and glutes as stabilizers.
What are the benefits of doing Seated Leg Extensions?
Seated Leg Extensions improve quadriceps strength, support knee joint stability, and help with functional movements like walking, stair climbing, and sports performance.
What is the most common mistake in Seated Leg Extension?
A common mistake is using momentum or swinging the legs, which reduces muscle engagement and can strain the knee joint.
Is Seated Leg Extension safe for the knees?
Yes, when performed with proper technique and controlled motion, Seated Leg Extensions are safe and can even strengthen the knee joint, but avoid them if you have acute knee injuries.
How can I make Seated Leg Extensions more challenging?
You can increase difficulty by adding ankle weights, using resistance bands, or performing the exercise on a leg extension machine.
What is the difference between bodyweight Seated Leg Extension and machine version?
The bodyweight version is lower in resistance and suitable for beginners or rehabilitation, while the machine version allows adjustable load for progressive strength gains.
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