If you ever felt your knee give out as you stepped off a curb, you can benefit from exercises for the quad using a Theraband to stabilize the knee joint. The quadriceps are three large muscles on the front of the thigh that extend and flex the knee (straighten or bend). Vastus medialis, in particular, is the quad muscle isolated in Theraband exercises.
Single Leg Extensions
Classic leg extensions are the most commonly prescribed exercise by physical therapists to strengthen the quads and keep knee joints stable. Sitting on a chair, set your feet flat and knees bent. Place the Theraband around the right foot and holding each end in each hand, slowly extend the leg to straight. Pause at full extension and focus on isolating the quads on the front of the thigh. Bend the knee and do 10 to 12 repetitions. Repeat on the other side.
Standing Single-Leg Extensions
Challenge your quads using the Theraband by standing with your feet apart, hips-width distance. Place the Theraband under the right foot and hold each end in each hand. This time, lift the right foot and flex through the heel, flexing and extending the leg (bending and straightening the knee). This action works the quads and its opposing muscle group, the hamstrings on the back of the thigh. This is important to prevent muscle imbalances. Do 10 to 12 reps and repeat on the other side.
Lying Double Leg Extensions
Continue to isolate the quads by lying flat on your back and looping the Theraband over both feet. Extend both legs to the ceiling so that the soles of the feet face the ceiling. Holding each end of the Theraband with each hand, bend both knees, flexing through the heels and extending the legs to straight. This works the quads of both legs at the same time. Do 10 to 12 reps for two sets. Rest.
Member Comments