Knee extension with weight machine

content provided by mayoclinic.com

Knee extension with weight machine

                       

Dr. Laskowski: The knee extension is an exercise you can do with a weight machine to work the muscle on the front of the thigh. Specifically, the knee extension targets the quadriceps muscle. Strong quadriceps muscles make it easier to walk, run, jump and squat.

Nicole Krupa: To do a knee extension with a weight machine, start by sitting on the weight bench. Position the pad on the tops of your ankles. Make sure there's about a 90-degree angle between your thighs and your lower legs. Slowly move your lower legs upwards until your knees are nearly straight. Then slowly return to the starting position. You'll feel tension in the muscles on the front of your thighs.

To minimize stress on your knees, do not lock your knees when they are extended. Also be careful to return all the way to the starting position. Shorter movements do not target the quadriceps effectively and can place too much stress on your knees. To reduce stress on your knees, move the pad upward, onto your lower legs.

You can also try knee extensions with ankle weights. Sit on a weight bench and position an ankle weight around your ankle. Slowly straighten the knee, and then return to the starting position.

For most people, one set of 12 to 15 repetitions is adequate.

Remember, for best results, do not lock your knees when they're extended, and return all of the way to the starting position. Also keep your movements smooth and controlled.

VIDEO HELP
If the video does not play, you may need to download and install the latest version of Windows Media Player.
Last Updated: 2010-02-16
© 1998-2014 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.

Terms and conditions of use

 

Bookmark and Share   E-Mail Page   Printer Friendly Version