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KNEE LIFT AND EXTEND

Strengthen quadriceps and hip flexors by pulling knee up then extending leg forward.

Focus Lower Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with neutral posture.
  2. Pull one knee up in front of you.
  3. Then extend the foot forward, so your knee is straight.
  4. Bend the knee back down and return to the starting position.
  5. Repeat with the other leg.
  6. Perform movement slowly with controlled, smooth motion.

Key Execution Cues

Remember: Lift knee smoothly, then extend forward. Keep movement controlled. Maintain upright posture.

Safety & Precautions

Important: Avoid if knee pain. Do not lock knee at full extension.

Additional Safety Notes: Do not lock knee at full extension. Keep movement smooth. Stop if experiencing pain.

Exercise Modifications

Make it Harder (Progressions)

Increase repetitions. Add longer holds at extended position. Increase movement speed.

Make it Easier (Regressions)

Reduce repetitions. Decrease extension range. Move more slowly.

Benefits

Improved quadriceps strength, enhanced hip flexor strength, better knee control.

Muscles Worked

  • quadriceps
  • hip flexors
  • iliopsoas

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Main set

Exercise Tags

strengthening quadriceps knee hip flexor Lower Body strength extend

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Lower Body Strengthening section