Standing Resistance Band Leg Extension

QuadsResistance Band

A standing isolation exercise targeting the quads using a resistance band. Balancing on one leg engages your hip and core stabilizers.

How to do it

1Anchor a resistance band low to a sturdy object and wrap the loop around the ankle of your working leg.

2Face away from the anchor point and slightly bend your standing leg for balance.

3Lift the thigh of your working leg forward to create light tension on the band.

4Smoothly extend your lower leg at the knee by contracting your quad.

5Hold the lockout for a second, then lower back down under control.

Common mistakes

Using momentum and swinging your torso, taking work away from the target quad.

Snapping or jamming your knee open at the top, putting excess force on your joint ligaments.

Losing control of the band's tension on the way back, turning the movement jerky.

Breathing

Exhale on effort as you extend your leg. Inhale as you smoothly return to the bent position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.