Seated Knee Extensions
How to Do Seated Knee Extensions
- Sit comfortably on the floor with both legs straight out in front of you
- Bend one knee and place the sole of your foot next to your straight, grounded knee
- Place a rolled up towel underneath your grounded knee
- Your hands should then be placed palm down, supporting a slight back lean, on the ground behind you
- When ready, lift the heel of your grounded food off the ground, ever so slightly, creating a further knee extension
- You should feel a minor flex in your working quadricep muscle
- Gently lower your heel back to the ground and repeat for the specified amount of reps or time
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Related Knees Exercises
Prone / Lying Resistance Band Knee Bends
Seated Resistance Knee Flexion
Laying Heel Slides / Knee Bends
Seated Knee Extensions Exercise Details
Muscles worked
Seated Knee Extensions targets knees and also works quadriceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Prone / lying resistance band knee bends, seated resistance knee flexion and laying heel slides / knee bends. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
