Library / Quadriceps
Band Seated Leg Extension
Bands · Isolation · Isolation
Quadriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
- Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
- Pause for one second at full extension to maximise motor unit recruitment.
- Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.
Joint & safety considerations
No specific joint contraindications are flagged for Band Seated Leg Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Clean and Jerk | Barbell swap | Barbell |
| Barbell Hang Power Clean | Barbell swap | Barbell |
| Barbell Power Snatch From Blocks | Barbell swap | Barbell |
| Barbell Snatch | Barbell swap | Barbell |
| Barbell Snatch Balance | Barbell swap | Barbell |
| Barbell Snatch From Blocks | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.