Leg extension with band (seated)

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 21

Description: Set Up: Sit on the edge of a chair or bench with your feet flat on the floor and your back straight. Anchor the Band: Place one end of the resistance band under your right foot or wrap it around the rear left chair leg. Loop the Band: Make a loop at the other end of the band and secure it around your right ankle. Support Yourself: Grasp the sides of the chair with your hands for stability. Prepare: Keep your left foot flexed and lift your left thigh slightly off the chair seat. Extend Leg: EXHALE and straighten your left knee until it's fully extended and parallel to the floor, but do not lock it. Return: INHALE and bend your knee to return to the starting position. Repeat: Complete the desired number of reps on one leg, then switch to the other leg and repeat.

Exercise ID: 00491

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Choose the Right Band: Starting with a lighter resistance band can help you master the form before moving to heavier bands.
Secure the Band Properly: Ensure the resistance band is firmly anchored and does not slip during your exercise. You could attach it to a sturdy piece of furniture or a heavy object.
Engage Your Core: Keep your core engaged throughout the movement to help maintain balance and support your lower back.
Controlled Movements: Avoid rapid or jerky motions. Perform each extension in a slow, controlled manner to maximize muscle engagement and reduce the risk of injury.
Focus on Full Range of Motion: Make sure you extend your leg fully to engage the quadriceps completely, but avoid locking your knee at the peak extension.
Even Repetitions: Pay equal attention to both legs, ensuring that you perform the same number of repetitions on each side to maintain muscle balance.
Breathing Technique: Exhale while extending your leg and inhale as you return to the starting position. Proper breathing can enhance performance and endurance.
Adjust Your Seat: Sit at the edge of the chair or bench to allow for sufficient range of motion. Your thighs should be parallel to the ground when your legs are retracted.
Foot Positioning: Point your toes slightly upwards during the extension to increase the activation of the quadriceps.
Monitor Pain: If you experience any sharp pain in your knees while performing this exercise, stop immediately and check your form or consult with a healthcare professional.

Exercise overview

Exercise tips and tricks

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