Knee Extension
Build quad strength at home! This exercise isolates your thigh muscles for a targeted workout. No gym required!
The Knee Extension mainly works the quads. You'll need: chair.
Required Equipment
Knee Extension Muscles Worked
Primary
Quads (quadriceps femoris)
Knee Extension Variations and Alternatives
How to do the Knee Extension
For the bodyweight knee extension, follow these steps:
Sit on a bench or chair with your back straight and feet flat on the ground.
Begin with your knees bent at a 90-degree angle.
Slowly extend one leg out in front of you, keeping your foot flexed and parallel to the ground.
Extend your leg until it is straight and hold the position briefly.
Slowly lower your leg back to the starting position, maintaining control throughout the movement.
Complete the desired number of repetitions before switching to the other leg.
Perform multiple sets as needed.
For added resistance, you can attach ankle weights or use a leg extension machine, if available. If using a machine, you typically sit on the machine with your legs under the padded lever, select the appropriate weight, and perform the extensions by straightening your legs against the resistance. Always ensure proper form to prevent injury and maximize the effectiveness of the exercise.
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Knee Extension FAQs
What muscles does the Knee Extension work?
The Knee Extension mainly works the quads. The main muscles are the quadriceps femoris.
What equipment do you need for the Knee Extension?
Chair.
What workout day should the Knee Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Extension variations and alternatives?
Similar exercises include the Band Seated Leg Extension, Cable Seated Single Leg Extension, Cable Seated Leg Extension and Dumbbell Seated Leg Extension.
Training calculators
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