① Seated, Knee Bent 90°

• · Band looped around the ankle, anchored behind the chair
• · Sit tall, knee bent at 90°

② Press to Mid-Range & Hold (45 sec)

• · Press the leg out to about halfway straight
• · Hold steady — the leg doesn't drift or shake
• · A deep, building quad ache is expected here
• · Sharp or sudden knee pain means ease off