1. Sit on a flat bench with your back straight and core engaged.
2. Anchor one end of a resistance band to a low, sturdy point on one side, or loop it around the leg of the bench if appropriate.
3. Place the other end of the resistance band around one ankle.
4. Starting with your leg at a 90-degree angle, slowly extend your leg forward until it is straight, ensuring that the movement is controlled and that only your lower leg is moving; your thigh should remain on the bench.
5. Pause at the top of the extension, squeezing your quadriceps for a moment.
6. Slowly return your leg to the starting position, maintaining tension in the resistance band.
7. Repeat for the desired number of repetitions before switching legs and performing the exercise with the opposite leg.
Ensure that you select a resistance band with suitable tension to challenge your muscles without compromising form. It's important not to let the band snap your leg back to the starting position; control the movement in both directions. Adjust the resistance as needed.
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