Standing Leg Extension

Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with the anchor or resistance point behind your body. Stand with feet hip-width apart. In this position, the band / resistance cable should be under little, to no tension. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back.

Step 2

Slowly lift your cuffed foot 1 - 2" off the floor while stabilizing your body on your stance (supporting leg) without shifting your hips or leaning with your torso. Hold on to a stable surface for balance as needed.

Step 3

Slowly lift your cuffed foot 1 - 2" off the floor while stabilizing your body on your stance (supporting leg) without shifting your hips or leaning with your torso. Hold on to a stable surface for balance as needed.

Step 4

Continue extending your knee until your leg is straightened or you reach the limits of your comfort level. The point where you notice your hips or torso beginning to tilt backwards indicates that you have reached the limits of movement in your joint.

Step 5

Downward Movement: Inhale and slowly return your leg back to your starting position without losing your balance or changing the position of your torso or stance (supporting) leg.

Step 6

Exercise Variation: The intensity of this exercise can be enhanced by (1) increasing your range of motion if you were unable to straighten your knee, (2) increasing the resistance in the cable / band, or (3) removing any balance assistance, or standing on an unstable surface (e.g., Airex pad, BOSU, etc.).

Share: