HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. You will perform this exercise in 3 different positions: with your feet side by side, with your working leg in front of your other leg, and with your working leg behind your other leg. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your foot go onto the toes followed by squeezing your quad, pushing your heel into the ground, and pushing your knee back until it is fully straight.
FEEL: You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.
COMPENSATION: Don’t let your butt go back and your hip bend when you straighten your knee. The only thing moving should be your knee going backward!