How to do a Banded Leg Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Banded Leg Drive
Squat Rack
Loop Bands
Workouts with Banded Leg Drive
Instructions for Proper Form
Banded Leg Drive is a compound exercise that primarily targets the glutes and hamstrings. By using a band for resistance, you add extra tension throughout the movement, especially at the top. This exercise helps improve muscle activation and functional strength. It's an excellent way to train for explosive leg drive important for sports and other athletic activities.
- Secure a loop band to a stable anchor point at roughly ankle height.
- Place one foot inside the band—the band sit just above your ankle.
- Step away from the anchor point until there is tension in the band.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Square your hips.
- Make sure the band’s anchor point is in line with the ankle of the foot inside the band, not off to one side.
- Engage your core and tilt your pelvis so that it’s in line with your spine.
- Drive your knee up and forward as far as you can, pointing your toes up to keep the band in place and your knee safe.
- Root your other heel to the ground during this motion.
- As your knee drives up and forward, swing the same-side arm back like you would while running.
- Lower your foot back to the ground slowly, maintaining controlled tension in the band.
- Finish the set, switch sides, and repeat.
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Generate My PlanAlternative Exercises to Banded Leg Drive
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