All movements
Supported knee bend
Counted
A standing knee bend loads the knee extensors without needing a chair to sit on, and it lets the person keep both hands on a support while the legs work.
Side onLens 0.5 to 1.4 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Pain past 5 out of 10: stop the set.
- Heels lift and the return is uncontrolled: stop the set.
- Knee gives way: stop the exercise.
The movement
- Face a bench or solid table.
- Both hands on the support.
- Stand tall, look ahead.
- Feet shoulder width apart, pointing straight ahead.
- Chest lifted.
- Bend the knees and lower the hips.
- Let the knees travel forward over the toes.
- Keep the heels flat.
- Stop lowering if the heels lift.
- Hold the low position 5 seconds.
- Push through the heels and straighten up.
- knee flexion
- No published number
- Sets
- 1 to 3
- Repetitions
- 10, held 5 seconds
- Sessions a week
- 3 to 5
- Down
- 3 seconds
- Pause at the bottom
- 5 seconds
- Up
- 2 seconds
Sets, repetitions and sessions: Test protocol, moderate confidence.