Seated Knee Extension
The seated knee extension is a bodyweight rehabilitation exercise targeting the quadriceps, performed while seated. It involves extending one leg to a straight position and holding briefly to strengthen the quads and improve knee joint stability, making it ideal for rehabilitation and office-based conditioning.
How to do it
- Sit upright in your chair with your feet flat on the floor and your back straight.
- Engage your core and slowly lift one foot off the ground, extending your leg out straight in front of you.
- Hold the extended position for 2-3 seconds, squeezing your quadriceps firmly at the top.
- Slowly lower your foot back toward the floor without fully resting it between repetitions.
- Repeat for the desired number of repetitions, then switch legs.
Form cues
- sit tall and keep your back pressed against the chair
- extend your leg until it is fully straight
- squeeze your thigh muscle firmly at the top
- control the movement on the way down
- keep your hips level throughout the movement
Breathing: Exhale as you extend your leg, and inhale as you slowly lower your foot back down.
Common mistakes
- swinging the leg using momentum which reduces muscle engagement
- slouching in the chair which puts unnecessary strain on your lower back
- locking the knee forcefully which can irritate the joint
- rushing the movement which prevents you from feeling the muscle work
Muscles worked
Primary: quads. Secondary: hamstrings.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per leg, 45s rest
Lose weight
3 sets x 15-20 reps per leg, 30s rest
Build muscle
3 sets x 10-12 reps per leg, 60s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in the knee joint, ease off or stop the movement.
- If you have a history of knee surgery, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my knee?
You should feel the work in the muscles surrounding your knee, specifically the front of your thigh. If you feel sharp pain inside the knee joint, stop immediately.
Can I do this if I have knee discomfort?
If you have persistent knee pain or recent injury, please consult with a healthcare professional before starting new exercises.
How often should I perform this?
Because it is a gentle movement, you can perform it daily as part of your office routine or during breaks.