About this exercise
A floor-based lower-body exercise using a resistance band to mimic the leg press movement, performed lying on your back to target the quadriceps and glutes without the need for a machine.
Resistance Band Lying Leg Press
Step by step instructions, muscle activation and variants for the Resistance Band Lying Leg Press.
EasyGlutesQuadriceps
How to Perform
- Lie flat on your back and loop a resistance band around the soles of both feet
- Hold the ends of the band securely with both hands, anchoring them at hip level beside your hips
- Draw your knees toward your chest until your hips and knees form roughly 90-degree angles
- Press both feet away from your body along a diagonal until your legs are nearly fully extended
- Pause briefly at full extension without locking out your knees
- Slowly bend your knees to return to the starting position under control
Muscle Activation
Primary
GlutesQuadriceps
Secondary
Hamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Resistance Band Lying Leg Press
The Resistance Band Lying Leg Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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