The knee extension strengthens muscles in front of thigh and shin. Use
ankle weights, if you are ready to (or gradually work up to adding weights).
- Sit in a chair, with
your back resting against the back of the chair. If your
feet are flat on the floor in this position, you should
place a rolled-up towel under your knees to lift them up.
Only the balls of your feet and your toes should be resting
on the floor. Rest your hands on your thighs or on the
sides of the chair.
- Take 3 seconds to extend your right leg
in front of you, parallel to the floor, until your knee is straight.
- With your right leg in this position, flex your
foot so that your toes are pointing toward your head; hold
your foot in this position for 1 to 2 seconds.
- Take 3
seconds to lower your right leg back to the starting
position, so that the ball of your foot rests on the floor
- Repeat with left leg. Alternate legs, until you have
done the exercise 8 to 15 times with each leg.
- Rest; then
do another set of 8 to 15 alternating repetitions.
- Sit in chair. Put rolled towel under knees, if needed.
- Slowly extend one leg as straight as possible.
- Hold position and flex foot to point toes toward head.
- Slowly lower leg back down.
- Repeat with other leg.
Click here for a printable weekly schedule for exercising: Strength Exercises Daily Record.
Last Editorial Review: 2/10/2003