Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationResistance band
Resistance Band Leg Extension
Quads · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Attach the resistance band to a sturdy anchor point and secure it around your ankle.
- 2
Stand facing the anchor point with your feet shoulder-width apart.
- 3
Keeping your core engaged and your upper body stable, extend your leg straight out in front of you.
- 4
Pause for a moment at the top, then slowly return your leg to the starting position.
- 5
Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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