SHIFT Fit
Seated knee extension
Seated knee extension: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit upright with knees bent.
- Straighten one knee without locking it. Keep the thigh supported.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep the thigh supported.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | chair |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps per side. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Kicking quickly; lifting the thigh off the seat; snapping the knee straight. Exercise check: Keep the thigh supported.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.