Seated Single-Leg Band Press
strengthenhipintermediateactiveQuadriceps strength
2 × 10 reps per side
How to do it
- Inspect a resistance band, wrap its centre securely around the mid-back without crossing the spine, and loop both ends around one forefoot.
- Sit with the hands in a comfortable support position, the working hip and knee bent, and the other leg folded comfortably.
- Press the working foot forward by extending the hip and knee while keeping the foot aligned.
- Stop short of forced knee lockout, then bend the hip and knee slowly to control the band’s return.
- Complete the repetitions before switching sides.
Form cues
- Use light resistance and keep the band away from the face.
- Do not let the band compress the spine or snap the leg back.
- Stop for back, knee or hip pain.
Muscles worked
Strengthens: quadriceps, gluteus maximus, core stabilizers
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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