Exercises To Improve Knee Extension

Your quadriceps muscles, or thigh muscles, are used during knee extension. Having strong quadriceps muscles can increase your knee function and can prevent and reduce symptoms associated with osteoarthritis. Some exercises that can help strengthen your quadriceps muscles and improve knee extension include the knee extension exercise, cycling on a stationary bike and the lunge exercise.

Knee Extension

The knee extension exercise can be done in a variety of ways. One of the most common ways is done with a knee extension machine. Set the resistance to an appropriate level for you and while sitting upright, place the padded bar in front of your ankles. Extend your legs while exhaling, then slowly return to the starting position and repeat. If you do not have access to a knee extension machine, you can do it while sitting in a chair with a resistance band attached behind your ankle. When recovering from knee surgery, your doctor or physical therapist may recommend that you do this exercise with little or no resistance.

Stationary Bike Cycling

Cycling on a stationary bike can also help strengthen your quadriceps muscles and help improve your knee extension. The American Academy of Orthopaedic Surgeons, or AAOS, recommends setting the seat height on an upright, stationary bike to a level in which your foot can just barely reach the pedal. You can set the resistance to any level, depending on your fitness level, goals or physical therapist's instructions. The AAOS recommends working your way up to at least 20 minutes each day.

Forward Lunge

The forward lunge is an exercise recommended by the American Council on Exercise, or ACE, to help strengthen your quadriceps muscles. Start by standing with your feet together, then lift one leg up and step forward. Transfer your body weight to your front leg and slowly drop your hips toward the floor. Continue to lower your body until your thigh is parallel to the floor, then push off your front leg to return to the starting position. Repeat the exercise with your other leg and continue to alternate legs.

Considerations

The American College of Sports Medicine, or ACSM, recommends strength training exercises for all of your major muscle groups, including your legs, at least twice each week. When strengthening your quadriceps muscles, you should also do exercises to strengthen your hamstrings, or the muscles on the back of your upper leg, to help prevent muscle imbalances. Consulting with a trained exercise specialist before you start your leg-strengthening program may help you learn effective exercises and proper techniques and can help you prevent potential injuries.