- Attach a band to a fixed point and wrap the loose end around your knee.
- Start in the standing position, facing the anchoring point and with the band already under tension.
- Allow the working knee to bend (the band will pull the knee), while shifting your weight onto the supporting leg.
- Shift your weight back onto the bentleg and fully extend the knee (pull the kneecap up)
- Sit on the floor and use your palms to lean back into.
- Place a rolled towel under your knee so it is slightly bent.
- Try to squeeze the towel between the back of your knee and the ground by extending the leg.
- Sit on the floor and use your palms to lean back into.
- Place a rolled towel under your knee so it is slightly bent.
- Try to squeeze the towel between the back of your knee and the ground by extending the leg.
- Sit on a box or bench, but make sure that your upper leg is supported.
- Extend your leg fully but bend 1/3 of the way back down.
- Perform as many partial reps as indicated on your training program.
