equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Anchor a resistance band low behind you, at a door hinge or a heavy table leg.
2. Sit on a chair facing away from the anchor.
3. Loop the free end around one ankle.
4. Start with the knee bent to roughly ninety degrees.
5. Sit tall and hold the chair for stability.

1. Straighten the knee against the band until the leg is nearly locked out.
2. Pause briefly with the thigh contracted.
3. Keep the thigh flat on the seat throughout.
4. Lower under control back to the bent position.
5. Finish all reps on one leg before switching.

Exhale as you straighten the leg, inhale as it returns.

• Move only at the knee — the thigh stays still.
• Squeeze the quadriceps at the top rather than snapping into the lockout.
• Sit further from the anchor to increase resistance.
• Keep the return slow; the band will try to pull you back.
• Keep both hips square to the front.

• Leaning back and lifting the thigh to help the leg up.
• Letting the band snap the leg back down.
• Anchoring the band on something that can slide.
• Hyperextending the knee at the top.
• Rushing the reps so the quadriceps never stays under tension.

From roughly ninety degrees of knee bend to a near-straight leg. Use the full range in both directions.