라이브러리로시작 
끝 
운동 라이브러리
Resistance Band Leg Extension
A band-resisted knee extension that isolates the quadriceps without a machine, useful for home training, warm-ups, and knee rehab-style volume.
하체밴드Knee extension
주동근
대퇴사두
협응근
고관절 굴곡근전경골근
장비
밴드
패턴
Knee extension
준비 자세
- 01Anchor a band low behind you, at ankle height.
- 02Loop the free end around the working ankle.
- 03Sit tall on a chair or bench facing away from the anchor, with tension on the band while the knee is bent.
- 04Grip the seat lightly for stability.
수행
- 01Extend the knee until the leg is straight, moving only at the knee joint.
- 02Squeeze the quad hard at full extension for a second.
- 03Bend the knee slowly, resisting the band on the way back.
- 04Finish all reps on one leg before switching.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps per leg with a controlled 2 to 3 second lowering.
- -Good as a knee-friendly warm-up before squats or as a machine-free quad finisher.
- -Progress by stepping the chair farther from the anchor or doubling the band.