Leg Extension

Exercise Information

Exercise Name:Leg Extension
Resistance Band Type:A flat resistance band
Equipment Required:A secure low anchor point
Body Parts Exercised:Legs

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be in a low position.
  2. Sit on a chair or a bench facing away from the anchor point with both feet flat on the floor and the resistance band wrapped around one ankle. You should start in a position whereby there is tension in the resistance band.
Exercise End Position
  1. Sit on a chair or a bench facing away from the anchor point with the leg with the resistance band wrapped around it, extended at the knee.
Exercise Start Position
Exercise End Position
  1. Keeping your free foot on the floor and your working leg slightly off the floor, extend the leg with the resistance band from the knee joint so that the leg becomes straight, i.e. horizontal.
  2. Then, bend your leg back to the start position and repeat.
  3. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the resistance band to increase the difficulty.
Technique Tips
  • Wrap the loop resistance band around the toes to avoid the band slipping off or sliding up your leg.
  • Breathe out as you extend your leg and breathe in as you lower your leg.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Leg Extension Demonstration Video