How To Do Leg Press With Bands Properly

Leg press with bands is a great lower-body strength training exercise, especially for rookie gym enthusiasts.

Initially, leg presses were only performed in the gym since plate-loaded leg press machines were present there, however, with the introduction of resistance bands, the exercise has become location independent.

Bands intensify the activation of the target muscles in ways in which plates cannot. They add intensity rather than strength to the workout. It’s vital that you acquire good quality bands to perform the workout effectively.

Here’s how to do it:

  • Step 1: Get on an open space, place an exercise on the floor to act as a cushion. Lie on the mat face up. Lift your feet off the mat and bend your knees, creating a 90 degrees angle. Make sure your feet are pointing towards the ceiling.
  • Step 2: Wrap the band around your feet and hold the ends with your hands. Keep your feet together side by side.
  • Step 3: Press your feet against the resistance bands to a full extension i.e., until your legs are straight.
  • Step 4: Slowly bend your knees to return them back to the starting position. Repeat for at least 8-10 reps for 2-3 sets.
  • If you started out with one leg on the band, don’t forget to switch legs and work the other one.
  •  Continuously breathe in and out to maintain proper oxygen flow.

WHAT MUSCLE GROUPS DOES LEG PRESS WITH BANDS WORK?

The exercise targets the following muscle groups.

QUADS

The quadriceps femoris is a group of 4 muscles located at the front of your thigh. The quads are among the strongest and largest muscles in the body.

The four muscles are responsible for a lot of body physical activities such as running, standing, and walking.

In addition, they keep the kneecap stable and help maintain the appropriate standing posture. Moreover, they enable you to extend the lower leg from the knee level.

HAMSTRINGS

Hamstrings, similar to the quads, comprise a group of muscles, 3 in number.  The muscles are connected by soft tissues called tendons to the bones of the pelvis, knee, and lower leg.

The three muscles groups are tasked to enable the knees to flex and rotate, hip extension, thigh extension, and allowing rotation at the tibia bone.

GLUTES

Glutes are located in the butt and are regarded as one of the strongest muscles in the body. The muscles are responsible for hip and thigh movement.

Moreover, they contribute significantly to the performance of several physical activities such as sitting, climbing steps, and staying in an erect position.

BENEFITS OF LEG PRESS WITH BANDS

The exercise has numerous benefits to the overall lower-body training. They include:

BUILDS STRONGER JOINTS AND MUSCLES.

The addition of resistance bands to leg presses stimulates the joints and tendons associated. The joints and muscles are activated when they tire up overcoming the tension and resistance generated by the bands.

Moreover, the workout builds strength on the target muscles.

THE WORKOUT IS COST-FRIENDLY AND EASY TO PERFORM

Leg press with bands is a simple workout that can be done anywhere and at the preferred time. The bands are lightweight and can fit perfectly in your backpack.

Regardless of the location or time, if you feel like having a little stretch on your lower body then, resistance bands are perfect for the job.

Moreover, resistance bands are quite effective in training the lower body. They take up the role of weights seamlessly.

IMPROVES COORDINATION AND BALANCE

The workout requires a great deal of focus, coordination, and balance to get the exercise right. Repeated sets build up great body coordination and balance over time.

ALTERNATIVES TO LEG PRESS WITH BANDS

There are great alternatives to the exercise, such as:

RESISTANCE BAND BROAD JUMPS

Broad jumps are great for developing power and muscles in your lower body.

The addition of resistance bands to the workout takes the exercise a notch higher, making it a little bit challenging. However, if done properly, the gains are in equal measure.

Similar to leg presses with bands, the exercise focuses on the quads, hamstrings, glutes, and calves.

DUMBBELL WALKING LUNGES

Walking lunges can be a bit challenging because of the tension generated by both the walking lunges and the bell.

Although the workout requires quite the effort, it increases the mass building benefits through your quads and glutes.

I would recommend that you use a bell’s weight that you feel comfortable with, and you can manage over a small number of reps.

After a couple of reps, gradually add the weight to build up more power.

BARBELL STEP UPS

Barbell step-ups are a functional, multi-joint, and unilateral workout that builds up a lot of power on your quads, glutes, hamstrings, and upper body.

The exercise is a great alternative because of its intensity, a good number of muscle groups targeted, and generally great for strength training.

LEG PRESS WITH BANDS MISTAKES TO AVOID

To achieve the maximum effect from the workout then you have to avoid the following:

AVOID USING A BAND THAT IS TOO TAUT OR HEAVY

Using a band that is too taut makes it difficult to perform the workout properly. It’s similar to using extremely heavy bells or plates to exercise.

You will experience a lot of strain in the process.

In addition, your body will overcompensate by using additional power from muscles that aren’t the focus of the workout. This increases your chances of injuries.

AVOID USING A BAND THAT IS TOO LIGHT

Contrary to the above, using a band that is too light defeats the purpose of the workout. Leg presses are effective on their own.

However, shifting to bands to perform the workout is not only effective but also saves on a lot of gym expenses.

It’s important that you acquire good-quality bands that generate enough tension and resistance on the target muscles to stimulate muscle growth.

AVOID PUSHING THE BANDS TOO QUICKY WHILE EXTENDING YOUR LEG

The purpose of the workout is to generate enough tension and resistance on the target muscles to stimulate muscle growth.

If you extend your leg too quickly, it only means, you are using momentum to stretch out the bands rather than the muscle groups.

This essentially reduces the impact of the workout.

CONCLUSION

Leg press with bands is a simple workout that has significant benefits to your lower body strength training. It is important that you do it properly to maximize stimulation on the target muscles.

Most importantly, consistency is key to achieving your gym goals. Be sure to keep a clean track record of your training.