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Resistance Band Lying Alternate Leg Press
Resistance band lying alternate leg press targets quadriceps, glutes, and hamstrings for lower body strength and stability; scalable by band tension and unilateral focus to address imbalances.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on a mat with knees bent and feet toward chest. Loop band around one foot's sole and hold ends by your waist with elbows down.
- Brace core and press lower back into floor.
- Exhale and extend one leg straight out against band resistance, pushing through heel.
- Keep non-working knee bent or foot flat for stability.
- Pause briefly at full extension without locking knee.
- Inhale and slowly bend knee to return foot to start.
- Maintain band tension throughout.
- Switch legs after reps on one side.
Coaching Tips
Form Cues
- Push through heel
- Keep back flat
- Control return
- Engage core
- Avoid knee lock
Breathing
Inhale during return phase; exhale as you press leg out and brace core.
Tempo
2-1-2
Range of Motion
From knees and hips at 90 degrees to leg nearly straight with slight knee bend; lower back stays flat on floor.
Safety
Safety Notes
- Choose appropriate band resistance
- Keep slight knee bend at top
- Press lower back into floor
- Use mat for comfort
- Stop if knee or back pain occurs
Spotting
No spotting needed; use controlled tempo and proper form for safety.
Common Mistakes
- Arching lower back
- Locking knees
- Using momentum
- Letting band slacken
- Uneven leg tension
When to Avoid
- Acute knee pain
- Lower back issues
- Recent hip surgery
Flexibility Needed
- Adequate knee flexion
- Hip mobility for leg extension
Build Up First
- Basic core bracing
- Familiarity with band tension
Also known as
Banded Lying Leg Press, Alternate Band Leg Extension
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