Fitwill stands in solidarity with Ukraine

Bar Band Lying Alternate Leg Press

Bar Band Lying Alternate Leg Press

The Bar Band Lying Alternate Leg Press is a fantastic exercise that targets the lower body, specifically the glutes, hamstrings, and quads. With the added resistance of a bar band, this movement engages more muscles and intensifies the workout. It can be performed both at home or in the gym, making it a versatile choice for individuals looking to strengthen and tone their legs. By lying flat on your back and placing the band around the soles of your feet, you can press outwards against the resistance while alternately extending one leg at a time. This engages your glutes and hamstrings as you push against the band, allowing for a challenging yet effective workout. Not only does this exercise help to sculpt and define your lower body, but it also improves overall lower body strength and stability. One of the great benefits of the Bar Band Lying Alternate Leg Press is its scalability. You can adjust the tension of the band according to your fitness level and gradually increase it as you get stronger. This makes it suitable for beginners as well as advanced fitness enthusiasts. Additionally, because it is a compound movement, meaning it engages multiple muscle groups simultaneously, it can help to improve coordination and balance. To maximize the benefits of this exercise, it's important to maintain proper form throughout. Ensure that your core is engaged, your back remains flat against the floor, and you maintain a controlled and steady movement. Remember, quality over quantity is key when performing any exercise to prevent injury and achieve optimum results. Incorporating the Bar Band Lying Alternate Leg Press into your regular workout routine can help you achieve your lower body fitness goals. Combine it with other exercises targeting the lower body, such as squats and lunges, to create a well-rounded leg workout that will leave you feeling strong and accomplished. So grab a resistance band and get ready to press your way to stronger, shapelier legs!


  • Lie on your back with your legs bent and feet flat on the floor.
  • Place a resistance band around the arches of your feet and hold onto the ends of the band with your hands.
  • Engage your core and press one foot against the resistance band, extending your leg straight up towards the ceiling.
  • Keep your other leg bent with your foot remaining on the floor.
  • Slowly lower your extended leg back down to the starting position.
  • Alternate between legs, pressing one foot up while keeping the other foot on the floor at all times.
  • Perform the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Ensure proper form and alignment by keeping your head, shoulders, and lower back in contact with the ground throughout the exercise.
  • Engage your core muscles by drawing your navel towards your spine during the leg press movement.
  • Control the band tension by adjusting the placement of your feet on the band. Closer to the anchor point increases tension, while further away decreases tension.
  • Maintain a slow and controlled pace to maximize muscle activation and prevent jerky movements.
  • Focus on pushing through your heel and midfoot to target your glutes and hamstrings.
  • To modify the intensity, increase the resistance of the band or use a thicker band.
  • Add variety by performing single-leg presses to challenge balance and stability.
  • Incorporate a brief pause at the top of each repetition to maximize muscle contraction.
  • Breathe rhythmically throughout the exercise, exhaling during the exertion phase and inhaling during the release phase.
  • Gradually increase the repetitions and sets as you progress to challenge your muscles and improve endurance.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot