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Band Lying Leg Extension

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  Primary Muscle Group: Upper legs

Muscle Groups Worked in This Exercise: Quadriceps femoris: which includes rectus femoris, vastus medialis, vastus lateralis and vastus intermedius

Preparation: This time you'll need the ankle strap attached to the resistance band that you've placed around the ankle of your starting leg. Lie on your stomach and grasp both handles with your hands placed above your head and your elbows firmly on the floor.

Breathing: Breathe out as you extend your leg; breathe back in as you bend your leg back to start.

Execution: Bend the knee of the leg you're starting with so that your foot is close to your buttocks. Now, extend your leg at the knee until your leg is straight and your foot touches the floor. Keep your hips and upper thighs steady and your knees are together. Pause then slowly bend your knee again and bring your foot back to start position. After completing all reps, repeat with opposite leg.

Comments: This resembles a forward kick action.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Lunge - Barbell
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells