Knee · Strengthening

Isometric Chair with Slight Flexion at 30 Degrees

Isometric chair, slight flexion at 30°, 3 sets, hold for 20 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Rest: 30 seconds between sets

Description: Stand with feet shoulder-width apart or hip-width apart. Slowly bend the hips and knees to approximately 30 degrees, slightly retracting the pelvis, then hold this isometric position for 20 seconds.

Tips: Keep the trunk upright and stable, heels firmly on the ground, and ensure the knees stay aligned with the feet without collapsing inward. Breathe calmly during the hold.

Progression: When comfortable, gradually increase the hold duration by 5 seconds per set.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing, feet shoulder-width or hip-width apart
Clinical goal: Muscle strengthening of the knee
Also known as: light chair hold, knee flexion 30 degrees, isometric sitting position

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute knee pain
severe joint instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.