HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward. Put your feet apart shoulder width apart in your squat stance then bend your hips and knees to descend into a squat. When rising up from the bottom of the squat, the band will be trying to keep your knee bent. Your goal is to push hard and backwards against the band by squeezing your quadriceps and pushing your knee back until it is fully straight.
FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.
COMPENSATION: Focus on staying tall with your chest up as you perform this exercise. Do not lean side to side, lose your balance, or have poor knee alignment. Make sure your hip is pushed forward with your knee straight at the top of the movement.