ClapMove · clapmove.com
Exercise handout — move better, feel better.
Knee Extension Machine
Machine-based quadriceps isolation exercise. Extend knee against resistance.
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 the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Ankle weights for home version
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Adjust backrest and ankle pad position
- Sit with back firmly against pad
- Place ankles under or behind roller pad
Step 1 of 4
Extend your knees to lift the weight
Step 2 of 4
Straighten legs fully (or to comfortable range)
Step 3 of 4
Squeeze quads at top briefly
Step 4 of 4
Lower slowly with control
Breathing
- Exhale as you extend
- Inhale as you lower
Form Cues
- Control the lowering - don't let weight drop
- Keep back against pad
- Squeeze hard at full extension
- Work through pain-free range
Common Mistakes to Avoid
- Using momentum/swinging
- Not controlling the eccentric
- Coming off the backrest
- Going through painful range
Safety Information
May aggravate patellofemoral pain - use pain-free range only. Avoid in early ACL rehab if restricted.
Progressions
Heavier weight, single-leg, pause at top
Regressions
Lighter weight, partial range (pain-free arc)
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.