Knees
Seated Knee Extension Hold
Targets the end-range extension strength of your knee, building the quadriceps control that keeps your knee stable and well-supported during standing and walking.
How to do it
- 1
Anchor a band at knee height and step into it
Loop it around the back of one knee, then step back until the band is taut and drawing that knee gently forward.
- 2
Stand with your weight through the working leg
Feet about hip width, the other foot resting lightly on the floor for balance.
- 3
Let the knee bend a small amount
A shallow bend only. This narrow range is where the whole exercise lives.
- 4
Straighten the knee fully against the band
Push the floor away and feel the thigh just above the kneecap take over in the last part of the movement. Hips stay level and still.
- 5
Repeat slowly for 30 to 60 seconds
A seated version, or a lighter band, brings the demand down.
What to watch for
Pushing back with the hip or leaning the trunk instead of straightening the knee. The movement is small and belongs to the knee, and it is the very last part of straightening that counts.
Ways to adjust it
- Seated version
- Reduce resistance
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.