How to do a Banded Leg Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 6,826
- Popularity Rank
- 938th
- Difficulty
- Beginner
- Quads Strength
- 46 mSCORE 188th
- Equipment Required
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, positioning it just above your ankle.
- Face away from the anchor point and step forward until there is tension in the band.
- Stand with your feet shoulder-width apart and your hips facing forward. Keep the anchor point directly behind your banded ankle.
- Engage your core and keep your pelvis and spine in a neutral position.
- Drive your banded knee up and forward, keeping your toes pointed upward and your standing heel firmly on the ground.
- As your knee rises, swing the arm on that same side forward and the opposite arm backward, as shown in the demonstration.
- Slowly lower your foot to the starting position, allowing your arms to return while maintaining tension in the band.
- Complete the repetitions, then switch sides and repeat.
Alternatives & Variations to Banded Leg Drive
1. Air Squats
92.1 mSCORESWAPPED 35 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Leg Extension
99.4 mSCORESWAPPED 28 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Lunge
90.8 mSCORESWAPPED 23 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Cable Knee Drive
50.5 mSCORESWAPPED 22 TIMESThe Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exercise involves driving the knee up towards the chest against the resistance. It mimics running and jumping movements, making it particularly beneficial for athletes looking to enhance their explosive power and speed. Additionally, the resistance from the cable provides a unique challenge to the core, ensuring it remains engaged throughout the movement for improved balance and posture.
- Intermediate
- Quads
- Hi-Lo Pulley Cable
5. Back Squat
99.3 mSCORESWAPPED 21 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Dumbbell Squat
94.1 mSCORESWAPPED 17 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Leg Press
99.7 mSCORESWAPPED 14 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
8. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 14 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
9. Dumbbell Lunge
97.6 mSCORESWAPPED 13 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
10. Burpee
84.7 mSCORESWAPPED 12 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads