The banded quad or knee extension exercise is a single leg movement that targets the quad muscles.

Sitting on a chair, wrap your resistance band around one of the back legs and then around your ankle. Don't worry if your legs are not dangling in the air, but if you can set it up this way, then even better.

Place your arms by your side or across your chest, looking straight ahead, back tall, push your knee up to almost straight! You should feel the resistance band working against you and tension in the quads. Push up into the resistance band with force and lower back down slow with control.