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Quadriceps · Beginner

Band Seated Leg Extension

Single-leg knee-extension exercise that isolates the quadriceps with a resistance band while the thigh remains supported.

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Band Seated Leg Extension demonstration

Exercise overview

Training details

Quadriceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach the band to a secure low anchor behind a stable bench and loop the free end around one ankle.
  2. 02Sit tall with the working thigh fully supported, the knee bent, and the other foot planted.
  3. 03Brace your trunk and extend the working knee until the leg is nearly straight without lifting the thigh.
  4. 04Pause briefly while contracting the quadriceps.
  5. 05Bend the knee slowly to return under tension, complete the repetitions, then switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Seated Leg ExtensionRelated variationBand Terminal Knee Extension (Stamp)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Standing Knee ExtensionComparable substituteSingle-Leg Leg ExtensionComparable substituteLeg Extension Machine

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