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Exercise handout — move better, feel better.
Seated Knee Flexion/Extension
Gentle knee bending and straightening while seated in a chair. Simple way to maintain mobility.
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
- Works at the gym
chair
Home Options
- chair
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Sit in a sturdy chair with good posture
- Feet flat on floor, hip-width apart
- Hold chair sides for stability if needed
No image for this step. Follow the written instruction.
Step 1 of 4
Slowly straighten one knee until leg is parallel to floor
No image for this step. Follow the written instruction.
Step 2 of 4
Hold the straight position for 1-2 seconds
No image for this step. Follow the written instruction.
Step 3 of 4
Slowly lower foot back to floor
No image for this step. Follow the written instruction.
Step 4 of 4
Repeat for prescribed reps, then switch legs
Breathing
- Exhale as you extend
- Inhale as you bend
Form Cues
- Move smoothly without jerking
- Keep thigh on the chair throughout
- Point toes up at the top
- Control the lowering
Common Mistakes to Avoid
- Swinging the leg
- Leaning back excessively
- Moving too fast
- Not going through full range
Safety Information
Very safe for most conditions. Stop if sharp pain.
Progressions
Add ankle weight, longer holds, slower tempo
Regressions
Smaller range if stiff, no hold at top
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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.