Resistance Band Seated Single Leg Knee Extension

Muscles worked

Setup

1. Secure one end of the resistance band to a low anchor point behind you, such as the leg of a bench or a dip station post.
2. Sit on the edge of the bench with an upright posture and loop the other end of the band around your right ankle.
3. Position the bench far enough from the anchor so the band is taut when your knee is bent at a 90-degree angle.
4. Grip the sides of the bench firmly with both hands to stabilize your hips and torso.

How to do it

1. Exhale as you slowly extend your leg forward until the knee is fully straight, focusing on the contraction in your thigh.
2. Squeeze your quadriceps hard at the top of the movement for a one-second pause.
3. Inhale as you slowly return your foot to the starting position, resisting the pull of the band to maintain control.
4. Perform the desired number of repetitions on one leg before switching the band to the other ankle.

Form checklist

• Keep your back straight and avoid leaning backward to compensate for the resistance.
• Ensure the movement occurs only at the knee joint while keeping your thigh pressed against the bench.
• Avoid 'kicking' the weight up; use a smooth, controlled tempo for both phases of the lift.
• Maintain tension on the band at the bottom of the movement—do not let it go slack.

Pro tips

• To maximize activation of the vastus medialis (teardrop muscle), ensure you reach absolute terminal knee extension with a hard peak squeeze.
• Point your toes slightly outward to shift more emphasis onto the inner quadriceps.

Make it harder

• Increase the distance between the bench and the anchor point to heighten the resistance at the start of the rep.
• Implement a 3-5 second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the resistance band seated single leg knee extension work?

The resistance band seated single leg knee extension primarily targets the quadriceps, and also works the abs and hip flexors as secondary muscles.

What equipment do you need for the resistance band seated single leg knee extension?

The resistance band seated single leg knee extension uses resistance band.

Is the resistance band seated single leg knee extension good for beginners?

The resistance band seated single leg knee extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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