Seated Single-Leg Knee Extension
Seated on the floor with a foam roller under one knee, straighten that leg by lifting the heel; the quads work with no load but the shin.
How to do it
Setup
Seated on the floor, leaning back on the hands, a foam roller under one knee, the other leg long.
Steps
- Lift the heel until the knee is straight.
- Squeeze the front of the thigh for a beat.
- Lower the heel slowly; finish the leg, then switch.
Common mistakes
Lifting the thigh off the roller: the back of the knee stays on it; only the shin moves. Stopping short of straight: the last few degrees are the point; straighten fully. Leaning back to help: sit tall on the hands; the thigh does the work.
Breathing
Exhale extending, inhale lowering.
