How to do Leg Extensions with Resistance Bands at Home


As an isolation movement, the banded leg extension is a great way to mix up your leg days. For beginners this is a great exercise to add into your routine and for more advanced lifters this is a great exercise to add as a superset with another quad isolation move. It can also be used as a quad activation movement to do before a workout. 

If you want to grow your quadriceps, one variation of a leg extension is imperative to have in your workout programme, and the banded version gives you a great starting point. 

How to do Resistance Band Leg Extensions

  1. Anchor your long resistance band to the back of the chair you are using, or a stable object further away. 
  2. Sit on the chair. Where possible you want to ensure that the backs of your knees rest directly against the chair. The resistance band should be just above ankle height. 
  3. Contract your quadriceps and extend your legs, kicking your feet outward and upwards until your feet are fully extended. 
  4. Allow your lower legs to drop in a control manner to the start position.
  5. Repeat for the desired sets and reps. 

Muscles Used

The exercise predominantly uses the quadriceps as it is an isolation movement. 


How can I stay stable? 

The best way to stay stable is to keep your hips down when moving your legs. Where you are able to it will also help to have your back against the back of the chair. You can also pull your toes up slightly so that your ankle joints are slightly dorsi-flexed (action of foot being raised towards the shin). 


  • Dumbbell leg extension 
  • Machine leg extension 
  • Cable leg extension 

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About the Author

Charlotte Wilson
Charlotte Wilson
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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