Exercising you quadriceps muscles with a resistance band is an effective alternative to weight training. Unlike weight machines which take up a tremendous amount of space, Thera-Band exercises require only the exercise band and a place to attach it and can be completed in a five foot by five foot area. Because body movement exercises for the quads such as lunges or squats may be difficult or uncomfortable to perform, Thera-Band exercises may be easier for you to perform and can produce similar results.
Basic Thera-Band Protocol
Make sure your Thera-Band is in good condition prior to use with no tears or worn areas, because a ruptured band can lead to injury during an exercise. Make sure to secure your band on a stable, heavy piece of furniture that cannot give way against your resistance. Wrap the band around your ankle carefully and tie a double knot where needed to ensure the band does not come loose in the middle of your exercise.
Thera-Band Procedure
Perform your exercises in front of a mirrored wall so that you can monitor your form and reduce your risk of injury. Move slowly in both directions during the exercise to maximize your results and prevent injury. Keep your abdomen tight during these exercises to reduce the risk of back strain. Always exercise the back of the thigh as well to promote muscle symmetry and reduce the risk of injury.
Seated Knee Extension
While in a firm chair with a back, such as a dining room chair, sit with your feet flat on the floor and your back straight. Wrap the band once around your left ankle and then once around your right ankle, leaving about eight inches of Thera-Band between your ankles. Holding one ankle on the floor, stretch your other leg out in front of you to straighten your knee without lifting your thigh. Repeat this 20 times and then switch legs. As you improve your strength, try this exercise on a stool seat to challenge your hamstrings on the back of your thigh.
Alternate Seated Knee Extension
Secure a loop of your Thera-Band around the leg of your dining room table, or other stable fixture. Sit on a firm chair with your back straight. Wrap the band loop once around one ankle and move your chair so that the band is straight behind the front of your knee and your foot is on the floor. Pick your foot up of the ground and straighten your knee slowly all the way to the point of full extension, taking care not to lock out your knee when it is straight. Return your foot to the floor while bending your knee and repeat 20 times.
Upper-quad Exercise
While standing with the Thera-Band secured behind you, start with both feet flat on the floor and the band wrapped around one ankle. Bend your knee to place your foot straight behind your knee, with your shin parallel to the floor. With your knee bent, bring your thigh forward, lifting until your hip is bent to 90 degrees and then slowly return to the starting position. You may need to hold onto a chair to maintain your balance, but performing the exercise without a chair will also strengthen your stabilizing muscles in your ankle and outer hip.
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