At a glance
| Equipment | Other equipment |
|---|---|
| Experience level | Beginner |
| Movement pattern | Knee extension |
| Primary muscle | Quads |
| Also works | Glutes |
The movement, step by step.
- Sit upright with the thigh supported and arrange a light fixed resistance at the ankle at a comfortable knee angle.
- Press the lower leg into the resistance without moving the joint and breathe throughout a short hold.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the knee aligned with the machine pivot or resistance.
- Keep the pelvis supported and breathe during the effort.
Common mistakes
- Kicking or snapping the knee into extension.
- Lifting the hips to move more resistance.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Isometric - Knee Extension, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.