Resistance Band Lying Leg Press

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees tucked toward your chest.
2. Loop a long resistance band around the arches of both feet, holding the ends of the band firmly in each hand.
3. Position your feet hip-width apart and pull your hands down to your sides or chest to create initial tension.
4. Ensure your lower back is pressed firmly into the floor and your core is engaged.

How to do it

1. Exhale as you drive your heels away from your body, extending your legs at a 45-degree angle until they are nearly straight.
2. Inhale and slowly bend your knees back toward your chest, controlling the band's resistance on the return.
3. Maintain a steady tempo of 2 seconds for the extension and 2 seconds for the return.
4. Stop the return phase just before your lower back begins to lift off the floor.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Avoid locking your knees out completely at the top of the extension.
• Keep your feet flexed with toes pointing toward your shins to prevent the band from slipping.
• Ensure the band is centered on the mid-foot/arch for maximum security.

Pro tips

• Focus on driving specifically through your heels to maximize glute and hamstring recruitment.
• Pause for one second at full extension to emphasize the peak contraction in the quadriceps.
• Keep your elbows tucked and stationary to ensure the resistance comes from your legs, not your arms.

Make it harder

• Perform the movement unilaterally (one leg at a time) to increase the stability demand on your core.
• Use a thicker resistance band or double up the bands to increase the tension at the end of the range of motion.

Frequently asked

What muscles does the resistance band lying leg press work?

The resistance band lying leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the resistance band lying leg press?

The resistance band lying leg press uses resistance band.

Is the resistance band lying leg press good for beginners?

The resistance band lying leg press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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