Weighted Knee Extension

Purpose:

To strengthen the hamstrings and improve lower limb stability and endurance.

⚠️ If you feel dizzy or thirsty, pause and inform your therapist immediately.

What You Need:

• Ankle weights (or a DIY option: bottle wrapped in a towel)

• A chair high enough for your feet to dangle freely

What You Should Feel:

• A tightening sensation in the front of your thighs (quadriceps).

Procedure:

1. Sit on the chair with your back straight and feet off the floor.

2. Secure the weight around your left ankle.

3. Rest your hands at your sides or on your hips.

4. Slowly straighten your left knee, lifting your leg forward.

5. Lower your leg back down with control.

6. Return to the starting position.

7. Repeat 8 repetitions for sets for the left leg.

8. Take a 2-minute rest between sets.