Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Single-Leg Leg Press
A unilateral lower body press using a resistance band that targets quadriceps, glutes, and hamstrings to build strength, correct imbalances, and improve stability; suitable for home workouts or rehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Calves, Abs
Popularity Score
6
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, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
3/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach one end of a resistance band to a low sturdy anchor point. Lie on your back with head toward the anchor, loop the other end around the arch of one foot, and bend your knee toward your chest with tension on the band. Keep your other foot flat on the floor.
- Exhale and press your foot away from your body, extending your leg diagonally while driving through your heel.
- Fully extend your leg but keep a soft bend in the knee.
- Inhale and slowly return your knee toward your chest, resisting the band's pull.
- Maintain core engagement and flat back throughout.
- Repeat for reps, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Keep back flat
- Resist on return
- Core tight
- Soft knee at top
Breathing
Exhale during the pressing phase and inhale during the return phase while bracing your core.
Tempo
2-1-2
Range of Motion
Start with knee bent deeply toward chest and foot at 45 degrees; extend to near full knee extension without locking out.
Safety
Safety Notes
- Start with light resistance
- Avoid hyperextending knees
- Engage core to protect back
- Secure band to prevent slip
- Consult professional for knee issues
Spotting
Not required; use anchor for safety and progress gradually.
Common Mistakes
- Locking knees
- Using momentum
- Arching back
- Slack in band
- Uneven tension
When to Avoid
- Acute knee pain
- Lower back injuries
- Hip impingement
Flexibility Needed
- Adequate knee flexion
- Hip flexibility for deep bend
Build Up First
- Basic understanding of leg extension
- Core stability competency
Also known as
Banded Single-Leg Leg Press, Single-Leg Band Leg Press, Resistance Band Unilateral Leg Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Single-Leg Standing Leg Extension
Bands
Quads
Resistance Band Single-Leg Seated Leg Extension
Bands
Quads
Resistance Band Single-Leg Deadlift
Bands
Hamstrings
Resistance Band Squat to Press
Bands
Quads, Shoulders
Resistance Band Single-Leg Glute Bridge
Loop Bands
Glutes
Resistance Band Lunge
Bands
Quads
Resistance Band Squat
Bands
Quads
Resistance Band Leg Drive
Bands
Hip Flexors
Resistance Band Step-Up
Bands, Plyometric Box
Glutes
Resistance Band Seal Jack
Bands
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
