Knee Curl

What You Need: Sturdy chair
 
Tip: As you progress, you may want to add ankle weights.
Walking and climbing stairs are easier when you do both the Knee Curl and Leg Straightening exercises. For an added challenge, you can modify the exercise to improve your balance.
  1. Stand behind a sturdy chair, holding on for balance. Lift one leg straight back without bending your knee or pointing your toes. Breathe in slowly.
  2. Breathe out as you slowly bring your heel up toward your buttocks as far as possible. Bend only from your knee, and keep your hips still. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your foot to the floor.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.
  7. Repeat 10-15 more times with each leg.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.