Seated Single Leg Knee Extension
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The seated single leg knee extension is a bodyweight isolation exercise that targets the quadriceps of one leg at a time while seated in a chair or on a bench. By straightening the knee against gravity, the movement strengthens the front of the thigh without any equipment. It is well suited for beginners, office settings, and rehabilitation contexts where low-impact quad work is needed.
Seated Single Leg Knee Extension: So führst du sie aus
- 1Sit upright on a sturdy chair or bench with your feet flat on the floor and your back away from the backrest.
- 2Place your hands on the sides of the seat or your thighs for light support.
- 3Lift one foot a few centimetres off the floor so the working leg is free to move.
- 4Slowly extend that knee until the leg is as straight as you can comfortably hold it, parallel to the floor.
- 5Pause for one to two seconds at the top, squeezing the quadriceps.
- 6Lower the foot back toward the floor in a controlled manner until it nearly touches, then stop before setting it down.
- 7Complete all reps on one leg, then switch sides.
Technik-Tipps
- Sit tall throughout the movement — avoid rounding the lower back or leaning back to generate momentum.
- Move only at the knee joint; keep the thigh still and pressed against the seat.
- Lower the leg slowly (two to three seconds) to increase time under tension in the quadriceps.
- Point your toes slightly upward at the top of the extension to help fully contract the quad.
Häufige Fehler
- Swinging the leg up with momentum instead of lifting with muscle control — this reduces quad engagement and can stress the knee joint.
- Letting the thigh lift off the seat during extension — this turns the movement into a hip flexor exercise and removes isolation of the quadriceps.
- Locking the knee hard at the top — hyperextending the joint places unnecessary stress on ligaments; stop just short of full lockout.
- Rushing the lowering phase — dropping the leg quickly eliminates eccentric work, which is where much of the strength benefit comes from.
Häufig gestellte Fragen
What muscles does the seated single leg knee extension work?
It primarily works the quadriceps — the group of four muscles on the front of the thigh responsible for straightening the knee. Because no added weight or resistance is used, the load is light, making it suitable for early-stage rehabilitation or low-intensity training.
Is the seated single leg knee extension good for beginners?
Yes. It requires no equipment, uses only bodyweight, and can be done in any chair, making it one of the most accessible quad exercises available. Beginners can start here before progressing to weighted variations.
How many reps and sets should I do?
For general strengthening, two to three sets of 12 to 20 reps per leg works well. For rehabilitation, follow guidance from a physical therapist, who may prescribe higher rep ranges with extended holds at the top.
Can I make this exercise harder without equipment?
Yes. You can increase difficulty by holding the fully extended position for three to five seconds, slowing the lowering phase to four or five seconds, or adding an ankle weight if one is available.
Is this exercise safe for people with knee pain?
Many people with knee pain can perform it comfortably because it is low-impact and uses only bodyweight. However, anyone with a known knee injury or chronic pain should consult a healthcare professional before starting.
