Seated Knee Extension

Purpose. Isolates the knee extensors in a supported, low-risk position. Quadriceps strength relates closely to walking speed, stair climbing and the ability to rise from a chair in older adults, and this exercise trains it without requiring balance.

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How it fits the system. One of the four strengthening exercises in the Otago Exercise Programme, where ankle cuff weights are added progressively as strength improves.

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Primary muscles

Quadriceps

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Secondary muscles

Tibialis Anterior

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Movement pattern

Knee Extension

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Equipment

Chair, Ankle Weights

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Difficulty

Beginner

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Technical detail

Because the athlete is seated and supported, balance is removed from the equation. That makes this a suitable starting point for people who are not yet confident standing while exercising.

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Progression in the Otago programme is by ankle cuff weight rather than by adding many repetitions. The load is increased in small increments once the prescribed repetitions become comfortable.

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The movement should be slow and complete, pausing briefly at full extension. Swinging the leg up quickly uses momentum and reduces the work done by the muscle.

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1. Sit well back in a firm chair with the back supported and both feet flat on the floor.
2. Hold the sides of the chair lightly for stability if needed.
3. Slowly straighten one knee until the leg is extended, keeping the thigh on the seat.
4. Pause briefly at the top with the knee straight but not locked forcefully.
5. Lower the foot back to the floor slowly and repeat, then change legs.

• “Slow up, slow down”
• “Pause at the top”
• “Keep the thigh on the seat”
• “Do not swing the leg”
• “Breathe normally”

• Swinging the leg using momentum rather than muscular effort.
• Letting the thigh lift off the seat, which changes the exercise.
• Holding the breath during effort.
• Adding ankle weight before the movement can be controlled slowly without it.