Attach a looped power band or theraband around a bench or back leg of a chair, and attach it to your foot by twisting it around the front of the foot/ankle to ensure it is fixed.
Sitting up straight in the chair, place the other foot underneath the banded foot, and push it it up around extend (straighten) your knee against the resistance of the band until the leg is fully straightened. Hold the the leg fully straight and squeeze your quads, and lower the upbanded leg. Then SLOWLY lower the foot back to the start position for a count of 3s.
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