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  • Secure the resistance band around the ankle of the target limb to an anchor point at knee height
  • Come into upright sitting by rolling forward onto the sit bones
  • Keeping the back of the thigh in contact with the chair, pull the foot back to the chair
  • Aim to bend the knee to or beyond 90 degrees
  • Slowly return to the starting position whereby the knee is extended
  • Repeat as per Physiotherapists guidelines


  • Avoid lifting the sit bones off the seat during the bending phase of the movement
  • Keep the pelvis neutral