Banded Leg Press

Today's exercise is the Banded Leg Press , an effective way to strengthen the thighs , glutes and calves . Perfect for home workouts using resistance bands, this exercise helps build strength and stability in the lower body.

Correct Banded Leg Press Technique

1. Sit on the ground with your legs stretched out in front of you, and place a resistance band around your feet, holding the ends in your hands.
2. Keep your back straight and tighten your core. Pull your knees towards your chest until your legs are bent.
3. Press the feet forward until the legs are almost straight, but do not lock the knees completely. Keep tension on the band at all times.
4. Return in a controlled manner to the starting position and repeat the movement.

Common Errors

• Too fast movement: Perform the movement slowly to ensure that the resistance band provides even tension.
• Lack of control: Avoid locking the knees completely at full extension to protect the joints.
• Bad position: Keep your back straight and avoid rounding your lower back during the exercise.

Modifications and Variants

Beginners can use a lighter band to focus on technique. Advanced athletes can try a tighter band or single leg press to increase the challenge and balance requirement.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions. Adjust the resistance based on your strength level.

Breathing technique

Inhale when you pull your legs towards your chest, and exhale when you push your feet forward. Make sure to maintain a steady breathing rhythm.

Videos showing the Banded Leg Press

Here's a video demonstrating the technique: