Leg Extension (Resistance Band)
How to do it
Anchor a resistance band low behind a stable bench and loop it securely above one ankle while seated with the knee bent. Keep the thigh still as you extend the knee until the leg is nearly straight, squeeze the quadriceps, then bend the knee slowly without letting the band snap back. Complete the set and repeat on the other side.
Setup
Anchor the band securely behind the bench and sit far enough forward to create tension at the bent-knee start. Loop the band above one ankle, hold the bench, sit tall, and keep the working thigh supported.
Where you should feel it
Across the quadriceps of the working leg with band tension increasing toward straight, while the core keeps the torso and thigh still. Control the return as tension decreases.
When to use it
Use for portable unilateral quadriceps activation and higher-repetition accessory work. Perform 12-25 smooth reps per side with continuous band tension.