Seated leg extension: how to do it
In short
Straighten one leg out in front of you, then lower it. It is everyday strength for the front of your thigh, the muscles you use to stand up. Works: legs and knees.
How to do it
- Sit tall near the front of your chair, feet flat, hands holding the seat or resting on your thighs.
- Breathe out and slowly straighten your right knee until your leg is level, or as far as is easy.
- Pause for 2 counts. Keep your knee soft, not locked.
- Breathe in and lower your foot slowly to the floor.
- Do 8 times, then switch legs.
As you go
- Breathe out as you lift; keep breathing.
- Flex your foot so your toes point up.
- Keep your back tall; do not lean back.
What it works
- Works
- legs and knees
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Easier
Lift only halfway. Or do fewer reps, 4 each leg.
Harder
Do 10 to 12 reps, hold for 4 counts, or lower more slowly.
Take care
- Knees: stop short of fully straight and stay soft. A small range is fine.
- Back: sit tall; do not slump to reach.
Where it is in the plans
In our chair plan: 2 of 28 days, first on day 13, Legs awake.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 2 of 28 days: 13 and 17 | Day 13, week 2: Legs awake | 3 min 30 s |
| Chair plan, round 2 | 3 of 28 days: 4, 10 and 17 | Day 4, week 1: Legs and hips | 2 min 25 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 13 | 3 min 30 s | 4 lifts each leg. Breathe out as you lift. Knee soft. |
| 3 | 17 | 1 min 10 s | About 30 s each side. Flex your foot, keep your knee soft. |
In the plan, this move plays as a looping video with a spoken cue.
Seated leg extension: day 13 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan