How to Do Knee Extension Tubing Exercises

Knee extension tubing exercises are performed against the resistance of a thick rubber band or tube. The effect replicates knee extensions performed ankle weights, but the tubing is more portable and easier to manipulate. Knee extensions strengthen the quadricep femoris, which takes pressure off the knee and prevents deterioration of the cartilage.

Instructions

Difficulty: Moderately Easy

1. Secure the tube around your ankle. Loop one end of the tube and tighten it around the ankle on the leg that will perform the extensions.
2. Hold the other end of the tube by the hand opposite the looped ankle.
3. Step on the tube with the unlooped foot so that there is approximately 1 1/2 feet of tubing between your encircled ankle and your other foot. This creates optimal resistance.
4. Shift your weight to the leg standing on the tube and tighten your hip.
5. Bend the knee you plan to extend. Slowly raise that leg to a 45-degree angle above the floor. Keep the knee straightened.
6. Lower the knee slowly until it rests back at the starting point of the exercise. Repeat for as many reps as you can, and then switch legs. Do at least 3 sets.

Tips & Warnings

• Knee extension tubing exercises are beneficial for those recovering from knee surgery because they strengthen the leg muscles and remove pressure from the knees.