HOW: While seated on an elevated surface, place your heel on a step. Attach a super band to a kettlebell(instructions in the video) and place your leg through the band. Make sure to place one loop below the kneecap and the other above. With the downward pressure applied, contract your quadriceps muscle extending the knee even more. Hold that contraction for a few seconds and relax.
FEEL: You should feel your quadriceps muscle working. You should feel a stretch from the extension being applied to your knee.
COMPENSATION: Make sure the kettlebell isn’t touching the ground. Keep your toe pointed up to ensure your leg straightening all of the way when you contract your quadriceps.