This exercise primarily works the:
✅ Chest muscles (Pectorals)
✅ Front of the shoulders (Anterior Deltoids)
✅ Triceps (Back of the upper arms)
🫁 Breathing Technique:
• Breathe in as you lower the weight.
• Breathe out as you press the weight away from your body.
• Avoid holding your breath.
🌳 Recommended Effort for Rehabilitation & Prehabilitation:
🟢 Easy Effort (RPE 3-4/10)
• Comfortable breathing
• Able to hold a conversation
• Feel in control throughout the exercise
• Could continue for longer if needed
The goal is not to lift as much weight as possible.
The goal is to move well, build confidence, improve strength gradually, and finish feeling the same or slightly better than when you started.
Always work within your own abilities and follow guidance from your healthcare team where appropriate.
The leg extension primarily targets the quadriceps (front of the thigh), helping build strength around the knee joint and improving everyday activities such as walking, climbing stairs, and standing from a chair.
💨 Breathing:
• Breathe out as you straighten your legs
• Breathe in as you lower the weight back down
• Avoid holding your breath
🎯 Rehab / Prehab Intensity:
• Aim for 4 sets of 8–12 repetitions
• Use a light to moderate weight (RPE 3–4/10)
• You should be breathing comfortably and able to hold a conversation throughout the exercise
Remember: the goal isn't to leave the gym exhausted. The goal is to finish feeling the same or slightly better than when you started.
Always check with your healthcare professional before starting or progressing an exercise programme.