Primary Muscle Group: Upper legs
Muscle Groups Worked in This Exercise: Quadriceps femoris: which includes rectus femoris, vastus medialis, vastus lateralis and vastus intermedius
Preparation: This time you'll need the ankle strap attached to the resistance band that you've placed around the ankle of your starting leg. Lie on your stomach and grasp both handles with your hands placed above your head and your elbows firmly on the floor.
Breathing: Breathe out as you extend your leg; breathe back in as you bend your leg back to start.
Execution: Bend the knee of the leg you're starting with so that your foot is close to your buttocks. Now, extend your leg at the knee until your leg is straight and your foot touches the floor. Keep your hips and upper thighs steady and your knees are together. Pause then slowly bend your knee again and bring your foot back to start position. After completing all reps, repeat with opposite leg.
Comments: This resembles a forward kick action.
Here are a few suggested alternative exercises:Ball Leg LungeBall LungeBall Wall SquatBand LungeBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell