Slide show: Weight training exercises
Photo of man doing knee extension with ankle weight
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The knee extension is an exercise you can do with an ankle weight to strengthen the quadriceps muscle in the front of your thigh.

Secure an ankle weight to your ankle. Then sit on a chair or weight bench, with your feet dangling in a relaxed position. Slowly straighten your knee, pause, and then return to the starting position. Repeat. Keep your movements smooth and controlled, and be careful not to snap or lock your knee into extension.

You can do the same exercise with a knee extension machine.

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