Sit on a chair or bench, feet flat. Place one end of the resistance band either under your left foot or wrapped around the rear right chair leg (not pictured). Make a loop at the opposite end and place it around your right ankle. Grasp sides of chair with your hands for support. Keep right foot flexed.
EXHALE: Extend right leg until fully extended (paralled to floor), without locking the knee. From here, keeping leg straight, lift top of leg towards the ceiling as high as you can.
INHALE: Lower leg back to parallel level, and return to starting position by bending the knee-- all in a smooth motion to complete one rep.
Finish set on this side and switch sides.
Keep back straight and supported (if possible) by the back of a chair/bench.
Make it harder: Step left leg closer on the band to right ankle; Do more than one lift at the top of the motion before lowering to start.
Make it easier: Step left foot farther away from right for less resistance.
Muscles Worked: Quads