top of page

Exercise of the Week: Band Leg Extensions (video included)

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look ripped like a fighter, these exercises will get it done.

This weeks exercise of the week is the Band Leg Extension. This is a great exercise that will strengthen your quadriceps muscles (front of thigh) and your knee flexors.

Sets, reps and rest times:
  • Beginners perform one to three sets of 12 -15 reps of , resting one minute between sets.

  • Advanced folks perform four to six sets of 16-20 reps, resting one minute between sets.

About bands:

Resistance bands are great because they are so versatile and you can use them with minimal space. They are excellent for beginners because there is less chance of injury, yet they can also challenge advanced athletes. Additionally, they are the "go to" apparatus for helping physical therapy patients.

Bands come in various resistance levels. Choose an easy, a medium, and hard band, because you may be stronger in some exercises than others. Bands with handles are easier on your hands. You can find then at either Walmart or Buy sturdy ones so they don't break on you.

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will get free access to all my exercise and self-defense instructional videos by signing up at

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you.

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Fit!

Sincerely, Lawrence Castanon,

Author, The Short Fight

Band Leg Extension

110 views0 comments


bottom of page