Strength for the Knees


Keeping active is very important as we get older. Apart from improved functional fitness, regular exercises helps to strengthen all the major muscles in the body.

One of such exercise is Knee Extension or Leg Extension – a movement pattern we use everyday.

Knee extension is a movement that uses all the muscles of the front thigh. The four muscles called quadriceps group of muscles are rectus femoris, vastus medialis, vastus intermedium’s and vastus lateralis.

This exercise is essential for daily activities eg climbing stairs, getting up from the chair, walking especially when going downhill. It can help to strengthen the knee, reducing pain from arthritis of the knee and helps with static & dynamic balance.

1. Sturdy chair
2. Ankle weight (optional)

How to seated or standing

Seated Knee Extension
1. Sit tall in the chair with good posture; abdominals pulled in, back and hips resting on the back of the chair
2. Straighten one of your legs, hold for a slow count to ten and slowly lower your leg
3. Move only the knee joint
4. Breath normally, avoid holding your breath
5. Perform 8 to 12 repetitions
6. Repeat on the other side

Standing Knee Extension

This can also improve balance

  1. Stand tall with abdominals pulled in
  2. Keep feet hip-width apart and hips facing forward
  3. Place both hands on waist and lift the right leg to your hip level
  4. Either standing straight or resting your back on the wall, extend the leg and back
  5. Keep breathing and keep the supporting leg soft
  6. Perform 8-12 repetitions
  7. Repeat on the other side.

Watch the inserted videos