ClapMove · clapmove.com
Exercise handout — move better, feel better.
Banded Knee Extension (Seated)
Seated knee extension using a resistance band. Home-friendly quad strengthening.
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
chair, resistance_bands
Home Options
- chair + resistance band
No equipment? Try: Ankle weight, Cable machine
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec up / 1 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Sit in a sturdy chair
- Loop band around ankle and secure to chair leg behind you
- Sit toward front of chair for clearance
Step 1 of 4
Start with knee bent about 90 degrees
Step 2 of 4
Extend knee fully against band resistance
Step 3 of 4
Squeeze quad at top
Step 4 of 4
Lower slowly back to start
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Keep thigh on chair throughout
- Control both directions
- Full extension at top
- Don't let band snap back
Common Mistakes to Avoid
- Using momentum
- Not extending fully
- Letting band snap back
- Leaning back excessively
Safety Information
May aggravate patellofemoral pain - use pain-free range.
Progressions
Heavier band, slower tempo, longer holds
Regressions
Lighter band, partial range
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.