Chair Resistance-Band Seated Knee Extension

Resistance Band Sitting Knee Extension on a Chair

• A resistance band

1. Setting Up:

• Sit on a sturdy chair with your back straight and feet flat on the ground, hip-width apart.

• Place the resistance band around your ankles. Ensure it is securely positioned.

2. Starting Position:

   • Keep one foot flat on the ground while lifting the other foot slightly off the floor. Your lifted foot should be positioned in front of you with the knee bent at a 90-degree angle.

3. Movement:

   • Slowly extend your lifted leg straight out in front of you, tightening your quadriceps (the muscle at the front of your thigh) as you do so.

   • Make sure to keep your knee straight at the end of the movement while the resistance band provides tension.

4. Return:

   • Return your leg back to the starting position by bending your knee again and placing your foot back on the ground.

5. Repetitions:

   • Perform 10-15 repetitions with one leg, then switch to the other leg.

   • Aim for 2-3 sets for each leg, resting briefly between sets.

Tips:

• Maintain good posture throughout the exercise, keeping your back straight and avoiding leaning back.

• Focus on controlled movements rather than speed.

• Adjust the resistance of the band if it feels too easy or too difficult.