Supine Band Leg Press
Supine (one knee bent) · Pressing the leg out with the front of the thigh and the buttocks
A strength exercise with a resistance band: pressing the leg out with the front of the thigh and the buttocks.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Supine (one knee bent) · Pressing the leg out with the front of the thigh and the buttocks
Starting position
Lie on your back with your left knee bent and the foot on the floor. Loop the middle of the band around the sole of your right foot (towards the toes from the arch) and hold one end in each hand. Rest your elbows on the floor with your hands in front of your chest, and bend your right knee towards your chest.
Movement phases
1. Set up
With your lower back and head on the floor, bend your right knee towards your chest so the band is lightly taut.
2. Press
Breathing out, push into the band with the sole and extend your right leg diagonally upwards. Do not lock the knee.
3. Hold
Hold for 1 to 2 seconds at a height where your lower back stays on the floor.
4. Return
Breathing in, slowly bend the knee back towards your chest without letting the band pull it. Repeat on the other side.
What to check yourself
As you press, is the lower back arching off the floor? Are the head or shoulders lifting? Is the knee falling inwards or outwards? Is the leg going too low?
Coaching points for trainers
Aim the leg diagonally upwards; the lower it goes, the more easily the lower back arches. Keep the knee in line with the toes. The 3D presses the right leg.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Loop the band securely towards the toes from the arch so it cannot slip off the sole and snap back towards your face.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions