How to do it
Dorsiflex the working ankle hard to keep the quad under tension.
- 1
Sit on a chair with your back straight and the band looped around one ankle.
- 2
Secure the other end of the band to a fixed object or the other foot planted on the ground.
- 3
Extend the banded leg at the knee, fully straightening it in front of you.
- 4
Slowly return to the starting position with control.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Ensure the band is securely fastened and provides consistent resistance throughout the movement to effectively target the quads without risking injury.
Common mistakes
- ✕Leaning back as the leg extends
- ✕Swinging the lower leg up with momentum
- ✕Lifting the thigh off the chair seat