# Single Leg Resistance Band Leg Press

A leg press lying on your back, with one foot in a resistance band anchored low behind your head. Trains the quads one leg at a time against the band instead of a machine sled.

- Beginner · Compound
- Equipment: Resistance bands, Smith machine
- HD video: https://media.seto.fit/exercises/band-leg-press/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-resistance-band-leg-press/

## Muscles worked

- Quads: 9/10
- Glutes: 5/10
- Hamstrings: 3/10
- Calves: 3/10

## How to do the Single Leg Resistance Band Leg Press

1. Lie on your back, head toward the anchor, band around one foot.
2. Start with the knee drawn toward your chest and the band taut.
3. Press the foot away until the leg is nearly straight.
4. Bring the knee back under control, keeping the band tight.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Anchor a long band to a rack or machine upright at about knee height.
2. Lie on your back with your head toward the anchor and loop the band around the sole of one foot.
3. Bend that knee and bring it toward your chest until the band is taut, keeping the other leg straight on the floor.
4. Press the foot away against the band until the leg is nearly straight.
5. Keep your knee pointing the same way as your foot and your lower back on the floor.
6. Bring the knee back toward your chest under control, keeping tension on the band.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Cutting the range short
- Letting the band snap the knee back
- Forcing the knee into hyperextension
- Lifting the lower back off the floor
- Band sliding off the forefoot

## Form cues

- Knee points where foot points
- Push through whole foot
- Keep band tension constant
- Lower back stays down

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Sissy Bench Goblet Squat](https://seto.fit/exercises/sissy-bench-goblet-squat/), [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/)
- **No equipment**: [Stability Ball Wall Squat](https://seto.fit/exercises/stability-ball-wall-squat/), [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/)
- **Barbell**: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/), [Feet Together Barbell Squat](https://seto.fit/exercises/feet-together-barbell-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Suitcase Squat](https://seto.fit/exercises/kettlebell-suitcase-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/) — Beginner
- **This exercise: Single Leg Resistance Band Leg Press — Beginner**
- Harder: [Smith Machine Squat](https://seto.fit/exercises/smith-machine-squat/) — Beginner
- Harder: [Hack Squat (Machine)](https://seto.fit/exercises/hack-squat/) — Intermediate

## Quick answers

### What muscles does the Single Leg Resistance Band Leg Press work?

Primary: Quads 9/10. Also works: Glutes 5/10, Hamstrings 3/10, Calves 3/10.

### When should I do the Single Leg Resistance Band Leg Press in a workout?

Warm-up. Done at the start to get the body ready. ≈ 7 min with rest.

### How many sets and reps of the Single Leg Resistance Band Leg Press?

Strength: 3 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Resistance Band Leg Press?

Dumbbells: Sissy Bench Goblet Squat, Dumbbell Squat. No equipment: Stability Ball Wall Squat, Bodyweight Overhead Squat. Barbell: Barbell Quarter Squat, Feet Together Barbell Squat. Kettlebell: Kettlebell Squat, Kettlebell Suitcase Squat.

### What is an easier version of the Single Leg Resistance Band Leg Press?

Horizontal Leg Press (Beginner).

### What is a harder version of the Single Leg Resistance Band Leg Press?

Smith Machine Squat (Beginner), Hack Squat (Machine) (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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