Seated Single-Leg Weighted Knee Extension

Sit on the floor with your hands planted behind you for support and legs extended straight in front of you.

Place a weight plate securely across the lower thigh of one leg, close to your knee.

Engage your quadriceps to lift the weighted leg slightly off the floor while keeping your other heel resting on a small block.

Hold the contraction at the top for a second, feeling your quad muscle work.

Slowly lower your leg back down to the starting position in a controlled manner.