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Resistance Band Single-Leg Seated Leg Extension
Seated single-leg knee extension using a resistance band that targets the quadriceps to build strength, endurance, and knee stability; useful for home workouts or rehab to address imbalances.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a sturdy chair with back straight and feet flat. Anchor a resistance band low in front of you and loop the other end around one ankle.
- Bend your knee to 90 degrees with foot on floor.
- Exhale and extend your leg forward, straightening the knee.
- Squeeze your quadriceps at the top.
- Hold briefly if desired.
- Inhale and slowly bend knee to return to start.
- Switch legs after reps.
Coaching Tips
Form Cues
- Keep back straight
- Squeeze quads hard
- Control the return
- Toes point up slightly
Breathing
Exhale during extension; inhale during return. Brace core throughout.
Tempo
2-1-2
Range of Motion
Knee from 90-degree bend to near full extension without locking.
Safety
Safety Notes
- Avoid hyperextension at top
- Use appropriate band tension
- Secure anchor firmly
- Stop if knee pain occurs
Spotting
Not required; perform solo with proper form.
Common Mistakes
- Using momentum
- Locking knees
- Letting band snap back
- Poor posture leaning forward
When to Avoid
- Acute knee pain
- Recent knee surgery
Flexibility Needed
- Knee flexion to 90 degrees
Build Up First
- Basic seated posture control
Also known as
Banded Seated Leg Extension, Single-Leg Banded Quad Extension, Resistance Band Seated Knee Extension
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