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Knee · Strengthening

Unilateral Eccentric Knee Extension

Unilateral eccentric knee extension, 3 sets, 8 repetitions per leg, tempo 3 seconds descent

Illustration of the Unilateral Eccentric Knee Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: 3 seconds descent

Description: Sitting on a chair or bench, slowly extend one leg in front of you while controlling the descent over 3 seconds until returning to the starting position. Focus on controlling the movement by lowering the leg smoothly without jerks.

Tips: Keep your back straight and avoid leaning backward. Gently contract the thigh muscle to control the descent.

Progression: Gradually increase the number of repetitions or add a light weight to the ankle when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
leg extension machine
Starting position
Seated on a chair or bench
Clinical goal
Strengthen the muscles around the knee
Also known as
eccentric leg extension, unilateral quadriceps strengthening, slow knee extension

Precautions

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

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Similar exercises — Knee

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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.