Stability-Ball Seated Knee Extension

Exercise Name: Sitting Knee Extension on a Stability Ball

Equipment: Stability ball

Positioning:

1. Begin by selecting a suitable stability ball size that allows you to sit comfortably with your feet flat on the ground.

2. Sit on the stability ball, ensuring your feet are approximately shoulder-width apart and flat on the floor.

3. Keep your back straight and engage your core muscles for stability. Your knees should be at a 90-degree angle.

Movement Instructions:

1. While maintaining your seated position, extend your right leg out straight in front of you, keeping your foot flexed and toes pointed upward.

2. Hold the extended position for a moment, feeling the contraction in your quadriceps (front thigh muscles).

3. Slowly lower your leg back to the starting position, keeping control throughout the movement.

4. Repeat the leg extension for 10 to 15 repetitions on your right leg.

5. Switch to your left leg and repeat the same steps.

6. Complete 2 to 3 sets on each leg, resting briefly between sets.

Tips:

• Focus on controlled movements rather than speed.

• Ensure your core is engaged to help maintain balance.

• If you feel unstable, place your feet a little wider or position yourself closer to a wall for support.