Lying Supine Knee Extension

Muscles worked

Setup

1. Lie flat on your back on an exercise mat with your spine in a neutral position.
2. Place a foam roller horizontally directly under the knee of the leg you intend to work.
3. Keep the non-working leg bent with the foot flat on the floor to support your lower back.
4. Rest your arms straight by your sides for stability.

How to do it

1. Exhale as you slowly straighten your working leg by engaging your quadriceps to lift your heel off the floor.
2. Fully extend the knee until the leg is straight, squeezing the thigh muscle firmly at the top for a 2-second hold.
3. Inhale as you slowly lower your heel back to the floor with a controlled 3-second eccentric tempo.
4. Complete the desired number of repetitions on one side before switching to the other leg.

Form checklist

• Keep the back of your knee in constant contact with the foam roller throughout the movement.
• Ensure your toes and kneecap remain pointed straight up toward the ceiling.
• Keep your lower back pressed into the floor; do not allow it to arch as you lift the leg.
• Avoid using momentum to 'kick' the leg up; focus on a slow, muscular contraction.

Pro tips

• Pull your toes back toward your shin (dorsiflexion) during the extension to maximize quadriceps tension.
• Focus on pushing the back of your knee down into the roller to better isolate the vastus medialis (the 'teardrop' muscle).

Make it harder

• Add a light ankle weight to the working leg to increase resistance.
• Perform a 5-10 second isometric hold at the point of full extension on every rep.

Frequently asked

What muscles does the lying supine knee extension work?

The lying supine knee extension primarily targets the quadriceps, and also works the glutes as secondary muscles.

What equipment do you need for the lying supine knee extension?

The lying supine knee extension uses dumbbell.

Is the lying supine knee extension good for beginners?

Yes. The lying supine knee extension is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Corners CurtsyIntermediate · glutes and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps