Seated Knee Extension Exercise | Quadriceps Strengthening for Older Adults
The seated knee extension exercise is a chair-based strengthening movement that targets the quadriceps at the front of the thighs.
It helps older adults improve knee stability, make standing and walking easier, and reduce the risk of falls.
Variations include holding the extended leg for longer or adding ankle weights for progression.
How to Do the Seated Knee Extension Exercise Safely
INSTRUCTIONS:
Sit tall in a sturdy chair with feet flat on the floor and hands resting lightly on the sides of the chair for support.
Slowly straighten one knee, lifting your foot up until your leg is extended out in front of you.
Hold briefly at the top, keeping your thigh supported on the chair.
Lower your foot back down with control.
Repeat for the desired number of repetitions, then switch legs.
TIPS:
Keep your posture upright — avoid leaning back.
Move slowly and avoid swinging the leg.
Point your toes slightly upward to increase the stretch through the leg.
Breathe out as you extend, breathe in as you lower.
MUSCLES WORKED:
Quadriceps (front of thighs)
Core (for posture and stability)
BENEFITS:
Strengthens the quadriceps for walking, standing, and climbing stairs.
Improves knee joint stability and function.
Helps maintain independence in daily activities like rising from a chair.
Reduces risk of falls by improving leg strength.
BEGINNER VERSION:
Extend the leg only part of the way out.
Hold the top position for just 1–2 seconds.
Perform fewer repetitions and build up gradually.
PROGRESSION OF EXERCISE:
Hold the extended leg at the top for 3–5 seconds.
Add light ankle weights for extra resistance.
Perform with both legs extended at the same time for added challenge.
Combine with Seated Knee Flexions for balanced thigh strengthening.