Knee Extension and Flexion, Closed Chain

These exercises are another way of working the quadriceps and hamstrings. As with the hip exercises, you do these while standing, with the tubing attached to a stable object and just above your knee. For extension, face the tubing and slightly bend the knee on which the tubing is tied (figure 4.20a). Straighten your knee into the resistance and hold this straightened position for 2 to 3 seconds before letting your knee bend again. To perform knee flexion, turn away from the tubing and start with your knee in a straight position (figure 4.20b). You then bend your knee into the resistance, following the same sequence as with extension.

Figure 4.20 (a) Knee extension and 4.20 (b) knee flexion, closed chain