Muscle Groups Involved
- There were no muscle groups associated with this exercise.
Category
Bodyweight
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
Common Mistakes
Be sure to keep your core and glutes engaged throughout the movement to pre
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Pro Tips
Beginners can use supports like a pole or exercise bands secured to a power
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Purpose
This exercise targets the VMO or tear drop muscle which is clearly visible
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Form
Use a mirror to ensure that you are maintaining a braced core and neutral s
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Additional Names
Reverse Nordic, Kneeling Quad Extension
