Single knee extension machine exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single knee extension machine )

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Name of exercise  Resist knee ext uni w/mach
Other names of exercise Single knee extension machine
Description of exercise The single knee extension machine is a strength training exercise that targets the quadriceps muscles in the front of the thigh. It involves sitting on a machine with a padded bar placed on top of one foot. The exercise is performed by extending the leg and pushing against the resistance of the weight stack. This movement helps to strengthen the quadriceps muscles, which are important for everyday activities such as walking, running, and climbing stairs. It can also improve knee stability and help prevent injuries. The single knee extension machine is a safe and effective exercise for people of all fitness levels.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit at quad strength machine.
  • Place ankle behind pad as shown.
  • Straighten knee.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening of quadriceps muscles
  • Improved knee stability
  • Increased range of motion in the knee joint
  • Helps prevent knee injuries
  • Can be used for rehabilitation after knee surgery
  • Targets specific muscle group for isolated training
  • Can be adjusted for different levels of resistance
  • Can be used for both beginners and advanced athletes
  • Can be used for both unilateral and bilateral training
  • Can be used for functional training to improve daily activities.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single knee extension machine exercise should be avoided if you have any knee injuries or pain. This exercise puts a lot of stress on the knee joint and can aggravate existing injuries or cause new ones. It is also not recommended for those with knee instability or weak quadriceps muscles. If you have any history of knee surgeries or problems, it is best to consult with a doctor before performing this exercise. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop immediately and seek medical advice. It is always better to err on the side of caution and avoid this exercise if you have any concerns about your knee health.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Adjust the machine to the correct weight for your fitness level
  • Keep your back straight and core engaged throughout the exercise
  • Avoid locking your knees at the top of the movement
  • Keep your feet flat on the foot pad
  • Don’t swing your leg or use momentum to lift the weight
  • Breathe evenly and avoid holding your breath
  • Start with a lower weight and gradually increase as you become stronger
  • Stop if you feel any pain or discomfort
  • Consult a trainer or healthcare professional before starting the exercise.

    • Helpful in Diseases

  • knee injuries
  • arthritis
  • osteoporosis
  • tendonitis
  • patellar tendonitis
  • patellofemoral pain syndrome
  • ACL injuries
  • meniscus injuries
  • patellar tracking disorder
  • bursitis
  • IT band syndrome

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    Frequently asked questions

     

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