About this exercise
A mobility drill that trains active knee extension through a controlled range of motion. It improves quadriceps activation, restores knee joint mobility, and is commonly used as a warm-up or corrective exercise for the thighs.
Knee Articulation — Extension
Step by step instructions, muscle activation and variants for the Knee Articulation — Extension.
EasyQuadriceps
How to Perform
- Sit on a chair or the edge of a surface with your knees bent at approximately 90 degrees
- Keep your thigh still and engage your core lightly
- Slowly straighten one leg, extending the knee as fully as your range allows
- Hold briefly at the top of the movement
- Bend the knee back to the starting position with control and repeat
Muscle Activation
Primary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Knee Articulation — Extension
The Knee Articulation — Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore