Top 10 Resistance Band Leg Press Exercises


Top 10 Resistance Band Leg Press Exercises

A 2019 study conducted on resistance band leg press exercises suggests that resistance training with the help of elastic bands has similar benefits to that of conventional gym equipment. Naturally, if you’re looking for an excellent workout schedule on a low budget, you can cut out all the expensive equipment and go for low-cost resistant bands.

They are easy to handle and can be transported anywhere. They’re also easy to maintain, and you can gain muscle strength by practicing your strength training exercises anywhere, anytime.

Here are the top ten resistant band leg press exercises that can really cut the blubber and get you in tip-top shape.

Best Resistance Band Leg Press Exercises

Best Resistance Band Leg Press Exercises

There are many leg press exercises that you can do with the resistance band. Here we will look at the most popular and practical exercises to help leg press. Choose an expander with which you need the tension.

1. Fire Hydrant

The Gluteus maximus is the largest gluteal muscle. When it comes to strength training, lifting, or other exercises, this muscle gets all the attention. However, focusing your attention on the smaller muscles by moving your legs further from your midline is an excellent way to train your smaller muscles.

The fire hydrant exercise helps you activate the Medius and minimus muscles by moving against the resistance of the elastic band.

Guide:

  • Place the assistance band over your knee and bend down on your hands and knees.
  • Position your hips to be perpendicular to your knees.
  • Keep your shoulders straight and perpendicular to the wrists.
  • Lift your left knee towards the side while stressing on your glutes and outer thighs without moving your hips.
  • Tighten your glutes muscle and keep your upper body completely unmoved while moving your leg.
  • Lower your leg to the initial position.
  • Repeat for 10 reps on one side and switch to the other side.

2. Concentration Curl

Exercise bands offer a great level of variety in workouts. You can even specifically target one area of your body to train it properly. The concentration curl is specifically targeted towards the bicep, and it helps build muscles and power.

This exercise works by sculpting the front side of your upper arm and the biceps area. It tones this area, which is prone to collecting a lot of fat, causing it to look chubby or loose. Overall, this exercise is great for improving your arm shape and strength. 

Guide:

  • Position your right leg in front of your body. 
  • Put the middle portion of the elastic band under your right foot. 
  • Now, using your right hand, pick up the other end of the loop. Keep your elbows on the inside of the knees.
  • Face your palm away from the knee. 
  • Put the band upwards do you shoulder, putting all the strength on your biceps at the top of your upper arm. 
  • Do not release the band, but slowly lower it to do the initial position. 
  • Repeat for 10 reps and switch the band to the other leg, focusing on your left bicep. 

3. Kneeling Crunch

The focus is on the lower region of the body. A lot of exercises target the glutes muscles, leaving out secondary muscles such as the obliques. This exercise will help you stabilize your back and align your spine. You can hook the band on top of the door, so you can properly exercise your core.

Guide:

  • If you have a cable column, you can attach the elastic band to that. In the absence of that, you can attach the band to the top of your door.
  • Kneel and grab either side of the elastic band.
  • Extend your elbows until they are at your shoulder level.
  • Putting all the strength towards your core, come out and crunch down by dipping your hips while also contracting your abs.
  • Go back to the initial poise.
  • Keep repeating for ten reps and multiple sets.

4. Glute Bridge

The glute bridge exercise is geared towards shaping your lower abs. You can understand the strength of this region and also build muscles. The exercise is simple. You lift one leg at a time with the resistance band acting as a weight offset for balance. Meanwhile, you push your glutes to work hard to lift your legs off the ground.

Guide:

  • Slip-on your resistance band and keep them right above the knee, around your thighs.
  • Lie down on your back on an exercise mat.
  • Bend your knees and keep your feet flat on the floor.
  • Squeeze in your pelvic includes muscles while pressing your hips upwards towards the roof.
  • Keep your hips lifted and push your knees out, stretching the resistance band.
  • Stretch your left foot in front of you and slowly lower your foot to the ground.
  • Keep your right foot firmly planted to the ground to provide stability to the rest of your body.
  • Now stretch and kick your right leg in front of you and lower it to the ground while using your left foot for stability
  • You can continue this exercise for 20 reps and 3 to 4 sets.

5. Clamshell

The clamshell exercise works by constricting your thigh muscles on the inside and out. It is geared to help you learn to control and form to improve your posture. Simply speaking, the exercise is done by widening your thighs, so you are stretching the elastic band as much as you can before you lower your knee back to the initial position.

Guide:

  • Slip-on your resistance band around your thighs, right above your knees.
  • Lie down on your right side on the floor and bend both of your knees.
  • Keep your head on the right hand and left hand on top of your left hip.
  • Now slowly stretch the band, forcing your glutes and thigh muscles to do all the work.
  • Stretch your left leg as widely out as possible and pause for five seconds.
  • Return to your initial position slowly.
  • Do 10 repetitions on your left side and switch sides.

6. Weighted Squats

Weighted squats are one of the simplest and most effective leg press exercises with a resistance band. You mainly engage your quads, thighs, and glutes when doing squats.

Focus on maintaining the natural shape of the spine during this exercise. Try not to arch your back as this can lead to injury and reduced efficiency. The feet should be pressed to the floor at all stages of the exercise.

Guide:

  • Take a standing position with your feet shoulder-width apart.
  • You need to press down on the resistance band with your feet.
  • Sit down and pass the resistance band over your neck.
  • Hold the tape with your hands at chest level.
  • Tighten your back and lower back muscles.
  • Perform a squat and return to the starting position.
  • The weighted squat exercise should be performed the maximum number of times for three sets.

7. Back lunges

Back lunges are a great leg press exercise with a resistance band. Moreover, this exercise is easy to do. You can train anywhere. Back lunges will help keep your quads, thighs, and glutes in shape. Pumps muscles without stressing the joints thanks to the resistance band leg press exercises.

Make sure that the body is flat when you are performing back lunges. The knee of the back leg should be level with the heel of the front leg.

Guide:

  • Take a standing position. One foot should be a step away from the other. The heel of the back foot should be slightly raised.
  • You need to press down one part of the resistance band with the feet of your front foot, and the other should go over the back of your head.
  • As you exhale, bend your knees until the back leg’s knee is at the level of the ankle of the front.
  • The thigh of the front leg should be perpendicular to the floor. While inhaling, return to the starting position.
  • Perform lunges as many times as possible, then switch legs.

8. Seated Leg Extension

You will need a chair to do this leg press. Make sure your back is always straight when doing the sitting leg extension exercise. Secure the resistance band with one side of the chair leg and the other just above the shin. You will be able to keep the thigh’s rectus and lateral muscles in shape thanks to this leg press exercise.

Guide:

  • Take a sitting position and press your body firmly against the chair.
  • As you exhale, straighten your leg at the point of maximum tension, fix the leg for a few seconds.
  • While inhaling, return to the starting position.
  • Perform the exercise as many times as possible, then change your leg.

9. Press one leg back

You need to secure one side of the expander to the door at the chest level to do this leg press exercise. The other side of the expander should be worn over the foot. Move away from the door to get some resistance from the expander. Bend your leg so that your lower leg is parallel to the floor. Hold one hand on the back of a chair and put the other on your belt.

You build the rectus and lateral thigh muscles with this leg press exercise.

Guide:

  • As you exhale, take your leg back and straighten it. Hold for a few seconds at the point of maximum tension.
  • While inhaling, return to the starting position.
  • Press one leg as many times as possible, then switch legs.

10. Swing the leg back

You need to secure one side of the expander to the door at the chest level for this leg press exercise. The other side of the expander should be attached just above the shin. Stand facing the door. Do the exercise with your back straight. Move away from the door so that the expander stretches a little. You can use one hand to hold the back of the chair to maintain balance. The other hand should be on your belt.

You build your hamstrings and glutes with this leg press exercise.

Guide:

  • As you exhale, swing your leg, straining the gluteal muscles. Try not to bend your leg.
  • Hold for a few seconds at the point of maximum tension.
  • While inhaling, return to the starting position.
  • Perform leg swings as many times as possible, then change legs.

Your Turn

These were a few simple resistance band leg press exercises you can include in your daily workout regime to get a toned body.

 a few simple resistance band leg press exercises


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