Bar Band Lying Alternate Leg Press
Description
The bar band lying alternate leg press uses a banded bar pressed by alternating legs while lying on the back. The band adds resistance and the unilateral pattern reveals leg strength imbalances.
Muscle Group
Equipment Required
Bar Band Lying Alternate Leg Press Instructions
- Loop a band around the bar and anchor both ends overhead.
- Lie on your back under the bar with the bar against your feet.
- Bend both knees and place both feet on the bar.
- Brace the core and press the bar up with both legs to start.
- Lower one foot back toward the chest while the other holds.
- Press the working leg back up against the band tension.
- Switch and lower the other foot toward the chest.
- Continue alternating leg presses for the full set.
Bar Band Lying Alternate Leg Press Form & Visual
Bar Band Lying Alternate Leg Press Benefits
- Builds unilateral leg power and strength.
- Bands accommodate the strength curve.
- Trains the quads and glutes through full range.
- Reveals and corrects imbalances.
- No machine needed.
- Joint friendly with banded resistance.
Bar Band Lying Alternate Leg Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
Bar Band Lying Alternate Leg Press Variations & Alternatives
- Leg Press
- Single Leg Press
- Banded Squat
- Lying Leg Curl
