About this exercise
A seated quadriceps isolation exercise using a resistance band looped around the ankle. It mimics the leg extension machine with minimal equipment, making it ideal for home training or rehabilitation.
Band Seated Leg Extension
Step by step instructions, muscle activation and variants for the Band Seated Leg Extension.
EasyQuadriceps
How to Perform
- Sit upright on a chair or bench with a resistance band anchored low in front of you and looped around one or both ankles
- Keep your back straight and hands resting on the seat for stability
- Extend your knee(s) to straighten the leg against the band's resistance
- Pause briefly at full extension, squeezing the quadriceps
- Slowly lower your foot back to the starting position under control
- Complete all reps before switching sides if working unilaterally
Muscle Activation
Primary
Quadriceps
About the Band Seated Leg Extension
The Band Seated Leg Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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