Seated · Strength · 50 seconds

Seated leg extensions

Also called seated knee extensions, long arc quads or seated leg raises.

How to do a seated leg extensions

1. Sit tall in a sturdy chair with your feet flat on the floor.
2. Slowly straighten one knee until the leg is level, or as near as feels comfortable.
3. Hold it there for a moment.
4. Lower the leg slowly under control, rather than letting it drop.
5. Repeat with the other leg.

In Vaskuna the voice says: “Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.”

Go gently

Lower under control rather than letting the leg drop.

Breathe out as you straighten the leg, and keep breathing while you hold.

Make it easier

Straighten the knee only part of the way, and hold the sides of the seat if you like.

Make it a little harder

Hold the straightened leg for a slow count of three before lowering it.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 50 seconds. It is part of one routine: Chair strength plus.

Questions

Does my leg need to be fully straight?

Straighten it as far as feels comfortable, aiming for level with the seat. A slight bend is fine. Lower it slowly rather than letting it drop.

Is a seated leg extension the same as a long arc quad?

Yes, they are names for the same movement. You sit in a chair, straighten the knee to lift your lower leg, then lower it slowly.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Standing knee lifts
• Wall sit
• Counter push-up
• Side leg lift
• Standing heel curl
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.