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Upper Legs · Band
Band Leg Press
Band Leg Press is a beginner compound strength exercise that works the quads (upper legs), with the glutes, hamstrings and calves assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris
- Calves · Gastrocnemius
How to do Band Leg Press
- Attach a resistance band at a low-mid point on sturdy equipment. Lie on your back facing the extended cable passing over your torso, and attach your right ankle to the band using a cuff.
- Bend your right knee and pull it toward your chest, while the other leg stays extended and relaxed on the floor.
- Press your foot forward against the resistance, straightening your leg fully without locking the knee.
- Return slowly to the starting position. Repeat for the desired repetitions, switch legs, and repeat.
Form tips
- Engage your core to stabilize your body during the motion.
- Adjust your body’s distance from the anchor to maintain consistent tension.
- Ensure the band or cable has tension at the start of the movement.
Band Leg Press alternatives
More quads exercises
Band Leg Press FAQ
What muscles does Band Leg Press work?
Band Leg Press mainly works the quads in the upper legs (Quadriceps Femoris). The glutes, hamstrings and calves work as secondary muscles.
What equipment do you need for Band Leg Press?
You need a band and a sturdy surface.
How many sets and reps of Band Leg Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Leg Press good for beginners?
Yes. Band Leg Press is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Band Leg Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Leg Press?
Other exercises for the quads include Horizontal Leg Press, Leg Press Machine Normal Stance, Leg Press Machine Normal Stance (Variation 2) and Horizontal Leg Press Single Leg.
For developers
Use Band Leg Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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