Resistance Band Leg Extension
Description
The resistance band leg extension is a quad isolation exercise performed seated by anchoring a resistance band behind you and looping it around your ankle, then extending your knee against the band tension. It mimics the machine leg extension for at-home quad training.
Muscle Group
Equipment Required
Resistance Band Leg Extension Instructions
- Sit on a chair or bench. Anchor a resistance band to a low point behind you.
- Loop the band around your right ankle.
- Sit tall with your right thigh on the bench, knee at 90 degrees.
- Extend your right knee by straightening your leg forward against the band tension.
- Squeeze your quadriceps hard at full extension.
- Slowly bend your knee back to 90 degrees under control.
- Complete reps on one side, then switch.
- Use a thicker band for more resistance.
Resistance Band Leg Extension Form & Visual
Resistance Band Leg Extension Benefits
- Isolates the quadriceps at home
- Mimics the leg extension machine
- Constant band tension throughout
- Highly portable
- Useful for quad activation or rehab
- Easy to scale by band thickness
Resistance Band Leg Extension Muscles Worked
- Quadriceps (all four heads)
Resistance Band Leg Extension Variations & Alternatives
- Lever Leg Extension
- Band Squat
- Resistance Band Lunge
- Single-Leg Band Extension
- Cable Leg Extension
