Knee extensions/flexions

                                  Knee extensions/flexions

Knee extensions and flexions are exercises that primarily target the muscles around the knee joint, specifically the quadriceps and hamstrings, respectively. These exercises are commonly used in physical therapy, rehabilitation, and fitness training to strengthen and improve the flexibility of the knee joint.

1. Knee Extensions: Knee extensions are exercises that involve straightening the knee joint against resistance.

   • Sit on a sturdy chair or an exercise bench.
   • Place your feet flat on the floor, with your knees bent at a 90-degree angle.
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   • Attach an ankle weight or use a resistance band to add resistance if desired.
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   • Slowly straighten your knee, lifting your lower leg until it's parallel to the floor.
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   • Hold the position for a moment, then slowly lower your leg back down.
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   • Repeat for the desired number of repetitions.
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2. They primarily target the quadriceps muscles, which are located on the front of the thigh.

3. Here's how you can perform knee extensions:

4. Knee Flexions: Knee flexions, also known as hamstring curls, target the muscles at the back of the thigh (hamstrings). These muscles play an important role in bending the knee. Here's how you can perform knee flexions:

   • Lie face down on an exercise mat or a bench, with your legs fully extended.
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   • Keep your hips and upper body flat on the surface, while allowing your lower legs to hang off the edge.
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   • You can use ankle weights or resistance bands for added resistance.
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   • Bend your knee, bringing your heel toward your glutes. Keep your hips and upper body stable.
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   • Slowly lower your leg back to the starting position.
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   • Repeat for the desired number of repetitions.

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Both knee extensions and flexions can be adjusted to your fitness level and goals by modifying the resistance and repetitions. It's important to use proper form during these exercises to prevent strain or injury. If you're new to these exercises or have any knee issues, it's recommended to consult with a fitness professional or healthcare provider before incorporating them into your routine.