How to do a Loop Band Leg Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Leg Press
Workouts with Loop Band Leg Press
Target muscles worked
Instructions for Proper Form
Simulating a Leg Press, the loop band offers lower body strength training without the need for heavy machinery. This variation allows adjustable resistance, focusing on the quads, hamstrings, and glutes with improved safety.
- Lie face up on the ground and grasp a loop band with both hands.
- Secure the other end of the loop band around the bottoms of your feet.
- Engage your quads, glutes and hamstrings to extend your legs, pushing with your heels.
- Hold this position for a moment.
- Return to the starting position, keeping tension in your quads, glutes and hamstrings.
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Generate My PlanAlternative Exercises to Loop Band Leg Press
1. Leg Press
99.7 mSCORESWAPPED 567 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.
- Beginner
- Quads
- Leg Press
2. Machine Leg Press
95.1 mSCORESWAPPED 62 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.
- Beginner
- Quads
- Leg Press Machine
3. Air Squats
92.1 mSCORESWAPPED 47 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.
- Beginner
- Quads
4. Loop Band Leg Press
69.4 mSCORESWAPPED 24 TIMESSimulating a Leg Press, the loop band offers lower body strength training without the need for heavy machinery. This variation allows adjustable resistance, focusing on the quads, hamstrings, and glutes with improved safety.
- Beginner
- Quads
- Loop Bands
5. Leg Extension
99.4 mSCORESWAPPED 21 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.
- Beginner
- Quads
- Leg Extension Machine
6. Loop Band Back Squat
69.7 mSCORESWAPPED 15 TIMESLoop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.
- Beginner
- Quads
- Loop Bands
7. Dumbbell Thruster
62.6 mSCORESWAPPED 15 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
8. Dumbbell Squat
94.1 mSCORESWAPPED 15 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.
9. Bodyweight Squat Hold
13.9 mSCORESWAPPED 14 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
- Beginner
- Quads
10. Back Squat
99.3 mSCORESWAPPED 12 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.