Leg Extension (Band)

A quadriceps isolation exercise using band resistance to target the leg extensor muscles through knee extension.

Instructions

1. Sit on a chair or bench with your back against the backrest, feet flat on the ground.
2. Loop a resistance band around one foot just above the toes.
3. Grasp the other end of the band and hold it stationary, creating resistance.
4. Extend the leg forward against the band resistance, straightening your knee fully.
5. Squeeze your quadriceps at the top position, then lower your foot with control.
6. Complete the desired reps on one leg, then switch to the other leg.

Tips

• Keep your back against the bench throughout; avoid leaning backward.
• Extend your leg fully, achieving complete knee extension for maximum quad contraction.
• Control the lowering phase to maximize time under tension and muscle engagement.
• The band should maintain constant tension throughout the entire range of motion.
• This isolation exercise is excellent for quad development and knee health.
• Perform 12-15 reps per leg for optimal quadriceps muscle development and endurance.