How to Do Physioball Seated Quadriceps Extensions

Quadriceps extensions can be done seated in a chair or on a bench. It mainly works to tone and strengthen the quadriceps muscles, which are on the front top of the thigh. However, since you also have to work to hold onto the physioball, you will also tone the inner thighs as well. Working in a chair will provide more back support. Sitting on a bench will require you to also use your core muscles to maintain good posture.

Things You'll Need

• Physioball–the larger the ball the more challenging the exercise
• A straight-backed chair or weight bench

Instructions

1. Sit up straight in a chair or on a bench. Place a physioball between your ankles. The larger the ball you use the more challenging this exercise is.

2. Tighten your thigh muscles and on the exhale lift your feet and the ball up to hip height. Be careful to not collapse and round the back, or rock backward to lift.

3. On the inhale slowly lower back down.

4. Repeat for three sets of 8 to 12 repetitions.

Tips & Warnings

• This exercise may be difficult at first as you must work to hold onto the ball and to maintain a straight spine. As the legs strengthen it will become easier.

• Remember to protect your back by maintaining a straight spine as you lift, and do not let the body rock backward.