Description: First, anchor the band at a low point on the wall behind the bench. Bench should be approximately knee height to appropriately move the foot. Start sitting on the bench with back facing the wall. Wrap the band around the ankle. Begin with the knee bent above the ankle. Make sure toes are pointed forward and knee in in line with the hip. From here, bring the foot up to fully extend at the knee. Squeeze your quadricep and slowly release back to starting position. You should feel the quadriceps working. Keep the opposing foot planted on the ground with the knee over foot and foot forward for additional stability.
Targeted Muscle Group(s): Working leg: Rectus Femoris, Vastus complex TFL, adductors.
Stationary Leg: Joint stabilizers at the ankle and knee.
- Maintain feet forward for ankle stabilization.
- Sit up straight and draw belly button to spine for core support.