Alternating Chair Seated Knee Extension
Strengthen your quads and core with alternating leg extensions from a chair. A simple, effective exercise you can do anywhere!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning:
1. Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
2. Keep your back straight and engage your core muscles.
3. Place your hands beside you on the chair for support.
Movement:
1. Lift your right leg off the ground, extending your knee until your leg is straight and parallel to the floor.
2. Hold this position for a moment, squeezing the thigh muscle.
3. Slowly lower your right leg back to the starting position.
4. Repeat the movement with your left leg, lifting it straight out in front of you.
5. Alternate legs for the desired number of repetitions (e.g., 10-15 reps per leg).
6. Maintain a steady and controlled movement throughout the exercise, avoiding any jerking motions.
Tips:
- Focus on keeping your abdominal muscles tight to help maintain balance.
- Ensure that your movements are smooth and controlled.
- If needed, adjust your sitting position to ensure comfort while performing the exercise.