For the bodyweight knee extension, follow these steps:
1. Sit on a bench or chair with your back straight and feet flat on the ground.
2. Begin with your knees bent at a 90-degree angle.
3. Slowly extend one leg out in front of you, keeping your foot flexed and parallel to the ground.
4. Extend your leg until it is straight and hold the position briefly.
5. Slowly lower your leg back to the starting position, maintaining control throughout the movement.
6. Complete the desired number of repetitions before switching to the other leg.
7. Perform multiple sets as needed.
For added resistance, you can attach ankle weights or use a leg extension machine, if available. If using a machine, you typically sit on the machine with your legs under the padded lever, select the appropriate weight, and perform the extensions by straightening your legs against the resistance. Always ensure proper form to prevent injury and maximize the effectiveness of the exercise.
---
