How to Do Band Leg Press

Band Leg Press is a quads exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Leg Press

  1. 01Sit on the floor with legs extended and loop the resistance band around the arches of both feet.
  2. 02Hold the ends of the band at the hips or chest level to create tension and pull the knees toward the chest.
  3. 03Drive both feet forward until the legs are nearly straight, exhaling on the extension.
  4. 04Slowly return the knees toward the torso while resisting the pull of the band.
  5. 05Keep the chest upright and shoulders back to maintain spinal alignment throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Leg Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Push the heels into the band and avoid locking the knees out completely at the top of the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Band Leg Press questions

What muscles does Band Leg Press work?

Band Leg Press is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Band Leg Press correctly?

Sit on the floor with legs extended and loop the resistance band around the arches of both feet. Hold the ends of the band at the hips or chest level to create tension and pull the knees toward the chest. Drive both feet forward until the legs are nearly straight, exhaling on the extension. Slowly return the knees toward the torso while resisting the pull of the band. Keep the chest upright and shoulders back to maintain spinal alignment throughout the set.

What is the A90 coach tip for Band Leg Press?

Push the heels into the band and avoid locking the knees out completely at the top of the extension.

Is Band Leg Press suitable for beginners?

Band Leg Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Leg Press?

Band Leg Press uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band leg press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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