Knee extension straightens your leg completely. Full extension is essential for normal walking gait and standing. These exercises restore the extension that injury or tightness limits. Get personalized mobility routines: Start your 14-day free trial Why This Matters Walking requires full knee extension at specific points in gait. Without it, you limp or compensate. Hamstring tightness or joint issues limit extension. Restoring extension normalizes movement. The Exercises Practice these exercises with control. Move slowly and respect your current range. Exercise 1 JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. Exercise 2 JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Exercise 3 JME 173 Find a slightly elevated surface to rest your foot on. Then, once you have stability, bend at your hips and rotate your upper body toward the ground. Find a gentle stretch in your hamstring and return to the starting position. Exercise 4 JME 174 Find a slightly elevated position to rest your foot. Then, once you have stability, bend at your hips and rotate your upper body toward the floor. First, rotate directly over your leg. Second, rotate over the outside of your leg. Third, rotate over the inside of your leg. In between each rotation, return to the top. Find the length and depth that works best for you. Exercise 5 JME 178 Sitting in your chair, extend one leg forward. Then, while keeping that leg straight, make a big circle. Find the end range of motion that works for you. Tips for Success Hamstring stretching improves extension Quad sets (tighten quad with leg straight) build extension strength Extension is priority in knee rehabilitation Compare both legs; loss is often asymmetric Walking backward can help restore extension How Often to Practice Practice daily if extension is limited. Priority exercise during knee rehabilitation. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial