Leg stretches with the cable/Theraband

The muscles targeted during leg extensions on the cable machine or with the Theraband primarily involve the quadriceps, also known as the musculus quadriceps femoris. This type of exercise is considered an isolation exercise as it aims to strengthen only a single muscle.

Leg stretches with the Theraband

The variation of leg extension with the Theraband is particularly suitable for home workouts. There are two different methods available to specifically train the musculus quadriceps femoris.

Body Position

Start the Theraband workout by sitting on a weight bench. Your feet are firmly planted on the ground in front of you, and your hands are supported on the weight bench. Keep your upper body upright, and your gaze directed forward.

In one variation of the exercise, both feet are connected with the Theraband. The band wraps around your legs just above the ankles, with only a few centimeters of space between your feet.

In the other securing variation, the Theraband is also fastened just above the ankle on the lower part of the shin. The opposite side of the Theraband should be fixed at the same height on the weight bench.

Execution of the Movement

Initiate the leg extension with the Theraband by extending one leg forward. Breathe out during the extension movement. Extend the leg as far as possible, almost reaching a fully stretched position. Inhale while bringing the leg back, maintaining tension without fully releasing it. Start with one side before moving on to the other leg.

In this variation, the Theraband is securely attached to the weight bench and one foot. The leg to be trained is already suspended in the starting position, pointing vertically downward. Exhale as you extend the leg forward until it is almost fully stretched. Then, smoothly bring the leg back, maintaining tension on the Theraband.

Leg stretches on the cable tower

The fitness exercise "Leg Extension on the Cable Tower" is highly popular in the gym. In the following section, you will find important information on how to effectively strengthen the quadriceps with the cable.

Body Position

Stand in front of the cable tower with your legs directly next to each other, maintaining an upright posture for your entire body. Support yourself with one hand on your hip, while the other hand presses against the cable tower or a wall for additional stability. Now, attach the cable to the lower shin. The leg to be trained is slightly bent backward, forming an approximately 90-degree angle between the upper and lower leg.

Execution of the Movement

Commence the leg extension on the cable by stretching the lower leg forward. Breathe out during this movement. Stop the extension when your leg is almost fully stretched and pointing forward. Subsequently, bring the leg back in a controlled manner, inhaling deeply. After successful execution, switch to the other side.

Common mistakes when doing cable leg extensions

In essence, the cable machine offers fitness enthusiasts the opportunity to enhance their leg workouts. In the following section, I will outline common pitfalls and provide helpful tips to make your workout not only effective but also safe.

✅ Overextended Leg: Some athletes have a tendency to overextend the leg, increasing the risk of knee injuries. Ensure that you nearly fully extend the leg while maintaining a slight bend in the knee.

✅ Failure to Maintain Tension: Additionally, it is crucial to consistently maintain tension on the cable or Theraband during the workout. Never release the tension completely to ensure optimal training effectiveness.

Alternatives and similar exercises to the cable leg extension

In the following section, athletes will discover numerous alternatives to cable leg extensions. The cable machine proves to be versatile for a comprehensive leg muscle workout.