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Exercise handout — move better, feel better.
Prone Knee Hang (Extension)
Passive knee extension stretch lying face down with knee off the edge of bed. Helps restore full straightening.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- bed or couch
- table or counter
Dosage
1
Sets
180 sec
Reps / Time
0 sec
Rest
2-5 min hold
Tempo
Step-by-Step Guide
Set up
- Lie face down on bed or table
- Position so knee is just past the edge
- Let lower leg hang freely
Step 1 of 4
Completely relax your leg muscles
Step 2 of 4
Let gravity pull the knee straight
Step 3 of 4
Stay relaxed and breathe normally
Step 4 of 4
Hold for 2-5 minutes total
Breathing
- Breathe deeply and slowly
- Exhale to release tension
Form Cues
- Total relaxation is key
- Don't actively push
- Let gravity do the work
- Mild stretch is normal, sharp pain is not
Common Mistakes to Avoid
- Tensing the leg muscles
- Not staying long enough
- Knee not far enough off edge
- Rushing the stretch
Safety Information
Stop if nerve symptoms (numbness, tingling). Not for acute locked knee.
Progressions
Add small ankle weight (1-2 lbs) for gentle overpressure
Regressions
Shorter holds if uncomfortable, pad under thigh
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.