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Quadriceps · Beginner

Seated Knee CAR

Seated controlled knee rotation combining flexion, extension, and tibial rotation while the thigh remains still.

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Seated Knee CAR demonstration

Exercise overview

Training details

QuadricepsHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 5 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall with one thigh supported and the lower leg hanging freely off the floor.
  2. 02Flex the knee fully under control, then rotate the shin outward from the knee joint without moving the thigh.
  3. 03Maintain the outward rotation as you slowly extend the knee toward straight.
  4. 04At the top, rotate the shin inward, then bend the knee while maintaining that inward rotation.
  5. 05Continue the controlled circle, reverse direction, and switch legs without forcing pain.

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