Weighted Seated Single-Leg Knee Extension
Seated with the heel propped on a low block and a plate resting just above the knee, tighten the front of the thigh to press the knee fully straight, then relax.
How to do it
Setup
Seated on the floor, leaning back on the hands, one heel on a low block, a plate resting on that thigh just above the knee.
Steps
- Tighten the thigh to push the knee fully straight.
- Hold the squeeze for a beat.
- Relax the thigh and let the knee soften; switch legs after the set.
Common mistakes
Plate sliding toward the hip: set it just above the kneecap, not on it. Lifting the heel off the block: it stays put; only the thigh tightens. Rushing the reps: tighten fully, hold, then relax.
Breathing
Exhale tightening, inhale relaxing.
