Resistance Band Leg Extension

Setup

1. 01Anchor a band low behind you, at ankle height.
2. 02Loop the free end around the working ankle.
3. 03Sit tall on a chair or bench facing away from the anchor, with tension on the band while the knee is bent.
4. 04Grip the seat lightly for stability.

Execution

1. 01Extend the knee until the leg is straight, moving only at the knee joint.
2. 02Squeeze the quad hard at full extension for a second.
3. 03Bend the knee slowly, resisting the band on the way back.
4. 04Finish all reps on one leg before switching.

Checkpoints

• -The thigh stays down on the seat; only the lower leg moves.
• -There is band tension at the bottom, not just at lockout.
• -Full extension is reached with a visible quad squeeze.
• -The return is at least as slow as the lift.

Common mistakes

• -Rocking the torso back to help the leg extend.
• -Letting the band whip the knee back into flexion.
• -Setting up with a slack band and getting resistance only at the top.
• -Cutting the range short of full extension.