Resistance Band Seated Single Leg Hugging Knee Fl

Muscles worked

Setup

1. Sit on the edge of a flat bench and loop a resistance band around your right ankle, anchoring the other end firmly behind the bench or under a bench leg.
2. Lift your left knee toward your chest and wrap both arms around it, 'hugging' it tightly to tilt your pelvis back and stabilize your spine.
3. Position your right thigh so it is parallel to the floor with your foot hovering just above the ground.

How to do it

1. Exhale as you slowly extend your right leg forward until the knee is fully locked out, focusing on a hard contraction in the quadriceps.
2. Hold the peak contraction for one second at the top of the movement to maximize muscle fiber recruitment.
3. Inhale as you slowly lower your foot back to the starting position, maintaining tension on the band throughout the descent.
4. Complete the desired number of repetitions for the right leg before switching the band and the 'hug' to the opposite side.

Form checklist

• Keep the non-working knee hugged tightly to your chest to prevent the lower back from arching.
• Ensure the movement occurs only at the knee joint; keep the working thigh stationary on the bench.
• Control the tempo—avoid 'kicking' the leg up or letting the band snap the leg back down.
• Keep your torso upright and avoid leaning backward as you extend the leg.

Pro tips

• For maximum rectus femoris engagement, focus on squeezing the quad so hard at the top that you feel a slight 'cramp' sensation.
• Point your toes slightly outward (external rotation) to place more emphasis on the vastus medialis (teardrop muscle).

Make it harder

• Increase the time under tension by using a 3-second eccentric (lowering) phase.
• Use a heavier resistance band or move further away from the anchor point to increase the starting tension.

Frequently asked

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

The resistance band seated single leg hugging knee fl primarily targets the quadriceps, and also works the glutes and hamstrings as secondary muscles.

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

The resistance band seated single leg hugging knee fl uses resistance band.

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

Yes. The resistance band seated single leg hugging knee fl is a beginner-friendly movement and a strong foundation to build on.

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