Kneeling Knee Extension

Muscle Groups Involved

Quads - Primary
Hip Flexor - Primary
Abs/Core - Primary

Highlights

Keep your abs braced hard throughout the entire movement.
Start with a small range of motion and go deeper as your flexibility/strength improves.
Keep your feet and knees in a straight line so that your buttocks touches your heels in the deepest part of the stretch.
Use assistance until you can complete a full repetition.
Heels closer together will bias the VMO more while heels out will bias the vastus lateralis or the most outer quadriceps muscle head.

Description

The kneeling knee extension targets the lower quadriceps to stabilize and strengthen your knee joint. Kneel on a comfortable surface with your shins and tops of your feet flat on the floor. Brace your core and squeeze your glutes to keep your back in line with your thighs as you lean back. Drive through your shins and the tops of your feet as you return to the starting position.

Common Mistakes

Be sure to keep your core and glutes engaged throughout the movement to pre

Be sure to keep your core and glutes engaged throughout the movement to prevent low back pain. Control your descent which will make your quads work harder and protect your knees.

Pro Tips

Beginners can use supports like a pole or exercise bands secured to a power

Beginners can use supports like a pole or exercise bands secured to a power rack or door to make the exercise easier. Reduce the depth of the exercise to make it easier. The deeper you go with this exercise, the better it works so take your time but prioritize range of motion over weight. Heels closer together will bias the VMO more while heels out will bias the vastus lateralis or the most outer quadriceps muscle head.

Purpose

This exercise targets the VMO or tear drop muscle which is clearly visible

This exercise targets the VMO or tear drop muscle which is clearly visible when wearing shorts. Well developed lower quadriceps give the impression of a strong solid foundation. This exercise targets this area preferentially while strengthening the knee over time.

Form

Use a mirror to ensure that you are maintaining a braced core and neutral s

Use a mirror to ensure that you are maintaining a braced core and neutral spine throughout the movement. Your feet should be directly behind and lined up with your knees for ideal form but also try bringing your feet in (heels closer) and out (heels farther apart) with respect to your knees to challenge different parts of your quadriceps.

Additional Names

Reverse Nordic, Kneeling Quad Extension