I was doing full range of motion at home but I'll switch to this and see how it works for me. Once again, such a detailled video. Thank you for sharing all this.
Hello Dr.Surdyka, can this method be used other weight lifting exercises? For a example,is holding the weight at 90 degree or 60 degree angle sufficient for bicep curls instead of full range motion? Thank you!
3 years ago I suffered a lateral tibial plateau fracture from compression on landing a ski jump, no ligament or tendon damage. My leg is painful, weaker due to compensating, and swollen in one spot at the impact of fracture, MRI shows bone marrow edema, chondral fissure, and sub chondral cyst. I ski M-F, my knee functions better when its not swollen but the swelling is effecting the hamstring tendon and back of knee gastrocnemius zone. What exercises would you recommend to maintain leg strength since I can't fully flex at times or bear full weight due to the osteochondral injury/defect? My goal is to have less pain, more mobility less swelling, and equal function and symmetry.
Great video. But i got a question. I have a Barbbell that a bit shorter then olympic bar. Can i use it to make leg extensions? Im thinking about putting the Barbbell on my ankle and lift it. I may use towel to not hurt my ankle. What u guys think about, or do you have any others methods to do leg extensions? thanks from now. Have a good day!
I haven’t seen that. Seems like it would be challenging. If you wanted to do a leg extension at home, using a band, towel, etc might be more realistic at home. Or you can do other knee extension options like sissy squats, reverse nordics, etc
@@E3Rehab Thanks for replying. I actually watched your 'reverse nordics' and it is awesome but i cant bend myself. I dont know the reason maybe about my flexibility. I dont have band, i can buy one but is it effective? how am i able to make progress with it?
@@maple3537 you don’t have to buy a band. You can use a belt or towel. It is more challenging to progress since there’s no external load so it wouldn’t be my primary quad movement.
I am confused, in the context of that band, what you do mean by 70% intensity? If I use that band and move my leg to the 60 degree position won't it be at 100% intensity of the strength of the band? In other words, how do I make 70% intensity with the band?
Just a note to everyone watching this, you need the right level on your bench to execute this correctly. If you can only hook the band at a higher spot on the bench, the band will go up your leg when you extend your leg. My bench doesn’t allow this to be done properly even using a wash cloth or dish towel. Even when doing a 25% extension, hardly anything is happening with my muscles. Try something else.
Good question. There are certainly lots of different options that people use - 1.5 reps, tempos, isometrics, etc. but I usually just perform them through a full range of motion with relatively heavy loads
@@E3Rehab Alright i'll try to mess around with some variations and see how it feels. Ty for answering every comment and for the quality content as always 👍
Hi There, I wanted to ask as you said in the video, you would recommend once to twice a week. So Im going to start of with once a week and then twice a week. Is there a need for progression or is it always going to cause hypertrophy if you constantly do it at 70%. Just thought Id Ask sorry if it sounds dumb ahaha
You can progress frequency (one to two times per week), sets (3 to 5 sets per session), duration (30 to 45 seconds), etc. You can also try to progress relative intensity as well (7/10 to 7.5/10 etc). There will likely be a lower ceiling though since there’s no external load
Thank you so much for watching! Check out the blog here: e3rehab.com/blog/bandedlegextensions/
Wow a trainer that actually sites backed research...love it!
Great video. I’ve been doing the same thing with knee flexion doing standing isometric leg curls.
Okay: I’ve been waiting for
this video for a loonnnng time.
Got you covered!
Thank you this helped me create my video of it too. I appreciate you.
thank you so much !! cant appreciate u enough
Great content, thanks doc!! :)
Fantastic! Thank you.
Great explanation. Thx
Very well presented video..thank you!
Thank you!
Where can I buy that bench and those bands? This seems like the ideal solution for me and my atrophied legs.
Really informative video thanks.
great vid, learned alot thank you
I was doing full range of motion at home but I'll switch to this and see how it works for me.
Once again, such a detailled video. Thank you for sharing all this.
Let me know what you think!
Thank You Sir...🙏🙏
Oh your a fucking genius
Been doing a lot wall sits recently, will give these powerband isometrics a shot! Also the video quality was even greater this time (new lense?)
Same lenses. Just a better setup!
Which training is best for fat loss?
Hello Dr.Surdyka, can this method be used other weight lifting exercises? For a example,is holding the weight at 90 degree or 60 degree angle sufficient for bicep curls instead of full range motion? Thank you!
Do you have similar ones for hamstrings?
TQ
3 years ago I suffered a lateral tibial plateau fracture from compression on landing a ski jump, no ligament or tendon damage. My leg is painful, weaker due to compensating, and swollen in one spot at the impact of fracture, MRI shows bone marrow edema, chondral fissure, and sub chondral cyst. I ski M-F, my knee functions better when its not swollen but the swelling is effecting the hamstring tendon and back of knee gastrocnemius zone. What exercises would you recommend to maintain leg strength since I can't fully flex at times or bear full weight due to the osteochondral injury/defect? My goal is to have less pain, more mobility less swelling, and equal function and symmetry.
I am into 4th stage of arthritis, will this exercise improve
how much stress on TKE?
Great video. But i got a question. I have a Barbbell that a bit shorter then olympic bar. Can i use it to make leg extensions? Im thinking about putting the Barbbell on my ankle and lift it. I may use towel to not hurt my ankle. What u guys think about, or do you have any others methods to do leg extensions? thanks from now. Have a good day!
I haven’t seen that. Seems like it would be challenging. If you wanted to do a leg extension at home, using a band, towel, etc might be more realistic at home. Or you can do other knee extension options like sissy squats, reverse nordics, etc
@@E3Rehab Thanks for replying. I actually watched your 'reverse nordics' and it is awesome but i cant bend myself. I dont know the reason maybe about my flexibility. I dont have band, i can buy one but is it effective? how am i able to make progress with it?
@@maple3537 you don’t have to buy a band. You can use a belt or towel. It is more challenging to progress since there’s no external load so it wouldn’t be my primary quad movement.
@@E3Rehab You are so right. I want to add this after i did my goblet squat. Maybe one day i had quads like yours :D thank you so much for reply. :')
Is it suitable for person after Acl reconstruction with arthrosis in the knee?
Is isometircs at 90 or 60 degrees on the leg extension machine a good exercise for pfps if it's too iratable for bench squats.
What width and lb of resistance is this band? Is it the rogue #5 purple (140lb)? Thanks!n
I am confused, in the context of that band, what you do mean by 70% intensity? If I use that band and move my leg to the 60 degree position won't it be at 100% intensity of the strength of the band? In other words, how do I make 70% intensity with the band?
I have lower back pain how do i do this for hamstrings instead?
But is the exercise still recommended for a knee without ACL that did not undergo surgery but has finished full rehab ?
could it be done 2 legs at the same times with the band to save some time?
Just a note to everyone watching this, you need the right level on your bench to execute this correctly. If you can only hook the band at a higher spot on the bench, the band will go up your leg when you extend your leg. My bench doesn’t allow this to be done properly even using a wash cloth or dish towel. Even when doing a 25% extension, hardly anything is happening with my muscles. Try something else.
Is it necessary to be seated or can you perform the exercise standing (with knee in 90 degree position)?
Would it be beneficial to incorporate some pauses at about 60° knee flexion on bulgarian split squat in terms of hyperthrophy and strengh then?
Good question. There are certainly lots of different options that people use - 1.5 reps, tempos, isometrics, etc. but I usually just perform them through a full range of motion with relatively heavy loads
@@E3Rehab Alright i'll try to mess around with some variations and see how it feels. Ty for answering every comment and for the quality content as always 👍
is the little pillow under the knee necessary or it's just to have your feet higher than the ground?
The pad under the knee encourages a better position for optimal loading of the quadriceps.
👍
After 3months of ACL surgery I can do
Hi There, I wanted to ask as you said in the video, you would recommend once to twice a week. So Im going to start of with once a week and then twice a week. Is there a need for progression or is it always going to cause hypertrophy if you constantly do it at 70%.
Just thought Id Ask sorry if it sounds dumb ahaha
You can progress frequency (one to two times per week), sets (3 to 5 sets per session), duration (30 to 45 seconds), etc. You can also try to progress relative intensity as well (7/10 to 7.5/10 etc). There will likely be a lower ceiling though since there’s no external load
@@E3Rehab Ok cheers man really appreciate your time!
How far should a 65 year old walk every day?
No farther than you walk back home
Aren't leg extensions a bad idea? I thought you weren't supposed to do them because the may harm the knee. 🤔
Outdated information unfortunately