Alternating Chair Seated Knee Extension
Strengthen your quads and core with alternating leg extensions from a chair. A simple, effective exercise you can do anywhere!
The Alternating Chair Seated Knee Extension mainly works the quads, with help from the core. You'll need: chair.
Required Equipment
Alternating Chair Seated Knee Extension Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis)
Alternating Chair Seated Knee Extension Variations and Alternatives
How to do the Alternating Chair Seated Knee Extension
Positioning:
Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
Keep your back straight and engage your core muscles.
Place your hands beside you on the chair for support.
Movement:
Lift your right leg off the ground, extending your knee until your leg is straight and parallel to the floor.
Hold this position for a moment, squeezing the thigh muscle.
Slowly lower your right leg back to the starting position.
Repeat the movement with your left leg, lifting it straight out in front of you.
Alternate legs for the desired number of repetitions (e.g., 10-15 reps per leg).
Maintain a steady and controlled movement throughout the exercise, avoiding any jerking motions.
Tips:
Focus on keeping your abdominal muscles tight to help maintain balance.
Ensure that your movements are smooth and controlled.
If needed, adjust your sitting position to ensure comfort while performing the exercise.
Alternating Chair Seated Knee Extension FAQs
What muscles does the Alternating Chair Seated Knee Extension work?
The Alternating Chair Seated Knee Extension mainly works the quads, with help from the core. The main muscles are the quadriceps femoris.
What equipment do you need for the Alternating Chair Seated Knee Extension?
Chair.
What workout day should the Alternating Chair Seated Knee Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Chair Seated Knee Extension variations and alternatives?
Similar exercises include the Cable Seated Single Leg Extension, Dumbbell Seated Leg Extension, Chair Glued Heel Leg Extension and Knee Articulation Extension.
Training calculators
Work out the numbers behind your training before your next session.