Knee Extension
Strengthens muscles in front of thigh and shin. Use
ankle weights, if you are ready to. Sit in a chair, with your back resting
against the back of the chair. If your feet are flat on the floor in this
position, you should place a rolled-up towel under your knees to lift
them up. Only the balls of your feet and your toes should be resting on
the floor. Rest your hands on your thighs or on the sides of the chair.
Take 3 seconds to extend your right leg in front of you, parallel to the
floor, until your knee is straight. With your right leg in this position,
flex your foot so that your toes are pointing toward your head; hold your
foot in this position for 1 to 2 seconds. Take 3 seconds to lower your
right leg back to the starting position, so that the ball of your foot
rests on the floor again. Repeat with left leg. Alternate legs, until
you have done the exercise 8 to 15 times with each leg. Rest; then do
another set of 8 to 15 alternating repetitions.
Summary:
- Sit in chair. Put rolled towel under knees, if needed.
- Slowly extend one leg as straight as possible.
- Hold position and flex foot to point toes toward head.
- Slowly lower leg back down.
- Repeat with other leg.
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