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Resistance Band Single-Leg Standing Leg Extension
A single-leg standing knee extension using a resistance band that targets the quadriceps for strength and knee stability; enhances balance and suits home or travel workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hip Flexors, Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
5/10Iliopsoas
Abs
4/10Transverse Abdominis
Glutes
3/10Glute Medius
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor one end of the resistance band low to a sturdy point. Loop the other end around your working ankle, step away to create tension, and stand with feet hip-width, holding a support if needed.
- Brace your core and maintain upright posture.
- Slowly extend your working leg forward by straightening the knee.
- Squeeze your quadriceps at full extension.
- Hold briefly without locking the knee.
- Controlled bend the knee to return to start.
- Resist the band's pull throughout.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knee tracks straight forward
- Squeeze quads at top
- Core tight for balance
- Controlled return no snap
- Upright torso always
Breathing
Exhale as you extend the leg; inhale as you return to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
Start with knee bent at 90 degrees; extend to near straight leg without hyperextending the knee.
Safety
Safety Notes
- Secure anchor firmly
- Choose appropriate band resistance
- Avoid if acute knee pain
- Use support for balance initially
- Inspect band for damage
- Stop if hip or knee discomfort arises
Spotting
No spotting needed; use stable anchor and balance support for safety.
Common Mistakes
- Using momentum instead of control
- Locking knee at extension
- Leaning torso forward
- Letting band snap back
- Knee collapsing inward
When to Avoid
- Acute knee injury
- Severe balance issues
- Hip flexor strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic hip flexion range
Build Up First
- Familiarity with knee extension movement
- Ability to maintain single-leg stance
Also known as
Banded Single-Leg Leg Extension, Standing Band Quad Extension, Resistance Band Standing Knee Extension
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