Seated knee extension exercises are designed to help improve range of motion in your legs as well as reduce your risk of tearing a ligament in your knee joint. In addition, seated knee extension exercises will help you build muscle in your thighs and lower legs as well as your hips.
One Leg Extension
This extension exercise will help improve range of motion while strengthening the muscles around your knee. Sit down in a chair with both feet flat on the floor and your back straight. From here, extend your right leg out until it is parallel to the ground. Hold this position for a count of five before slowly lowering your leg back down. Repeat this motion with your left leg, alternating between the two until fatigued.
Resisted Knee Extension
This knee extension exercise will help you build muscle by forcing you to perform knee extensions against resistance. Sit down on a bench with your knees bent and legs hanging off the bench. While one end of a resistance band attached to a static object behind your seat, attach the other end to your right ankle. From here, extend your right leg out, fighting against the resistance as you do so. Hold your leg out for several seconds before bending your leg back down. Repeat 10 times before alternating to your left leg.
Seated Ankle Rotation
This seated ankle rotation will help you strengthen your knee as well as stretch the ligaments that run from your knee down to your lower leg. Sit down on the floor with both legs extended and your knees slightly bent. With your back straight, rotate your right ankle to the right side, keeping your leg extended as you do so. Rotate as far as you can to the right and hold for five seconds before returning to your original position. Repeat 10 times before moving to your left leg.
Lift and Extend
This knee lift exercise will improve range of motion as well as help you stretch your quadriceps. Sit down in a chair with your feet flat on the floor and your arms at your sides. From here, lift your right knee up towards the sky, lifting as high as you can before extending your leg out. Once it is fully extended, hold this position for a count of 10 before lowering your leg. Repeat this motion 10 times with both legs or until fatigued.
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