Resistance Band Standing Single Leg Knee Extension

Muscles worked

Setup

1. Anchor a resistance band to a sturdy post at roughly knee height.
2. Step inside the loop and place the band directly behind the back of your target knee (the popliteal fossa).
3. Face the anchor point and step back until the band is taut and your knee is pulled into a slight bend.
4. Stand tall with your non-working leg slightly behind you for balance, keeping your working heel firmly on the floor.

How to do it

1. Exhale as you contract your quadriceps to straighten your leg, driving the back of your knee against the resistance of the band.
2. Hold the fully extended position for one second, focusing on a hard peak contraction in the thigh.
3. Inhale as you slowly allow the band to pull your knee back into a slight bend with a controlled 2-second eccentric phase.
4. Complete the desired number of repetitions on one leg before switching to the other.

Form checklist

• Keep your working heel glued to the floor at all times.
• Maintain an upright posture with your core engaged; do not lean into the movement.
• Ensure the movement comes solely from the knee joint, not by shifting your hips.
• Achieve a full lockout to ensure maximum recruitment of the quadriceps.

Pro tips

• To emphasize the VMO (inner quad), slightly rotate your foot outward (external rotation) during the extension.
• Focus on the 'mind-muscle connection' by visualizing your quad pulling your kneecap upward as you straighten the leg.

Make it harder

• Step further away from the anchor point to increase the band's tension at the point of peak contraction.
• Add a 3-5 second isometric hold at full extension to increase time under tension.

Frequently asked

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

The resistance band standing single leg knee extension primarily targets the quadriceps, and also works the glutes as secondary muscles.

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

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

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

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

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