How to do a Loop Band Leg Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Flat Bench
Loop Bands
Workouts with Loop Band Leg Extension
Target muscles worked
Instructions for Proper Form
Loop Band Leg Extension is an isolation exercise that targets the quadriceps. By using a loop band, you can add resistance to the movement, especially as you extend your leg. This exercise allows for a good range of motion and can help build strength and muscle mass in the quadriceps. It’s a great option for anyone looking to perform Leg Extensions without access to a machine.
- Sit on a flat bench and secure a loop band around both ankles.
- Engage your quad to extend one leg out in front of you.
- Switch sides and repeat.
Alternatives & Variations to Loop Band Leg Extension
1. Leg Extension
99.4 mSCORESWAPPED 128 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.
2. Single Leg Leg Extension
60.6 mSCORESWAPPED 25 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
3. Air Squats
92.1 mSCORESWAPPED 12 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.
4. Machine Leg Press
95.1 mSCORESWAPPED 12 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
5. Leg Press
99.7 mSCORESWAPPED 9 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.
6. Butt Kick
2 mSCORESWAPPED 9 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
7. Side Lunge
79.4 mSCORESWAPPED 8 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
8. Lunge
90.8 mSCORESWAPPED 7 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.
9. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 7 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
10. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 7 TIMESFocusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.