6 Best Resistance Band Quad Exercises to Dominate Your Leg Day

Resistance Band Quad Exercises

I’ve shared some of the best resistance band quad exercises that you can integrate into your workout routine to dominate your leg day.

The quads are one of the largest muscles in our body, made of four different muscles: the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. 1Anatomy, Bony Pelvis, and Lower Limb, Thigh Quadriceps Muscle – NCBI Journal

These muscles are responsible for flexing and extending knees and are involved in multiple movements, from walking and squatting to running and cycling.

Strengthening quadriceps will enhance overall performance, improve leg muscle appearance, and reduce the risk of knee injuries.2 Imoto AM, Peccin MS, Trevisani VF. Quadriceps strengthening exercises are effective in improving pain, function, and quality of life in patients with osteoarthritis of the kneeActa Ortop Bras. 2012;20(3):174-179. doi:10.1590/S1413-78522012000300008

6 Best Resistance Band Quad Exercises for Stronger Legs

Resistance Bands Quads Workout
  1. Squat
  2. Squat Jacks
  3. Deadlift
  4. Leg Press
  5. Leg Extension
  6. Curtsy Lunge to Squat

1. Resistance Band Squat

Resistance Band Exercises for Quads

About Exercise

  • Difficulty Level: Beginner to Intermediate
  • Band Required: Power Band
  • Target Muscles: Quadriceps and Shoulder
  • Mechanics: Compound Movement

Benefits

The banded squat bolsters the anterior thighs, enhances knee stability, and builds firm legs.3 Foley RCA, Bulbrook BD, Button DC, Holmes MWR. EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT. Int J Sports Phys Ther. 2017 Aug;12(4):550-559. PMID: 28900561; PMCID: PMC5534145.

How-to Guide

  1. Stand upright with your feet shoulder-width apart, place the band under your feet, and grab the other end with your hands over your head.
  2. Pushing your hips back, bend your knees to squat down until your hips are parallel to the floor.
  3. Pressing your feet onto the floor, return to the standing position.
  4. Keep your back straight and chest up during the entire movement.
  5. You can also hold the band on the back of your shoulder.

2. Resistance Band Squat Jacks

About Exercise

  • Difficulty Level: Intermediate
  • Band Required: Loop Band
  • Target Muscles: Quads and Glutes
  • Mechanics: Compound Movement

Benefits

If you want to build endurance, burn more calories, and strengthen your lower body, you can do a squat jack. The squat jack is a high-intensity workout and can be an efficient addition to your resistance bands quads workout.

How-to Guide

  1. Wrap the band around your ankle, stand straight with your feet hip-width apart, and keep your hands together in front of you.
  2. Try to jump as wide as you can and squat down until your hips are aligned with your thighs.
  3. Once you complete a squat, jump back to return to the start.
  4. Try to perform each rep as fast as you can while maintaining good form.

3. Resistance Band Deadlift

About Exercise

  • Difficulty Level: Beginner to Intermediate
  • Band Required: Power Band
  • Target Muscles: Hamstrings, Quads, Lower Back, and Shoulder
  • Mechanics: Compound Movement

Benefits

The deadlift is a full-body compound exercise that forges multiple muscles simultaneously, including the front thigh. It also promotes strength, enhances mobility, and improves posture.

How-to Guide

  1. Place the band under your feet and hold the other ends with your hands.
  2. Keeping your back straight, push your hips back and slightly bend your knees to low down.
  3. Pushing your feet into the ground, pull the band and slowly return to the standing position until your hips are fully extended.
  4. Shoot for a couple of sets of six to eight reps each.

4. Lying Banded Leg Press

About Exercise

  • Difficulty Level: Beginner to Intermediate
  • Band Required: Power Band/Loop Band
  • Target Muscles: Quadriceps and Abs
  • Mechanics: Compound Movement

Benefits

The banded leg press is an excellent exercise to isolate the abs and upper thigh. It targets the quads from a different angle and helps improve overall leg muscularity.

How-to Guide

  1. Grab a resistance band and lie flat on the floor.
  2. Lift your feet off the floor and bring your knees toward your stomach.
  3. Wrap the band around your feet and hold the opposite end with your hands.
  4. Press the band with your feet until your legs are straight.
  5. Perform as many sets and reps as you want.

5. Banded Leg Extension

About Exercise

  • Difficulty Level: Beginner to Intermediate
  • Band Required: Loop Band
  • Target Muscles: Thigh and Core
  • Mechanics: Isolate Movement

Benefits

The banded leg extension isolates the quadriceps more specifically and builds sturdy legs. It allows you to hit each leg separately and helps even out muscle imbalance.

How-to Guide

  1. Anchor the band in the lower section of a bench or bed.
  2. Wrap the other end around your right ankle and keep your left foot flat on the floor.
  3. Place your hands just below your right knee and extend your leg until you feel the good contraction in your quads.
  4. Do not lock your knee at the top.

6. Banded Curtsy Lunge to Squat

About Exercise

  • Difficulty Level: Intermediate
  • Band Required: Loop Band
  • Target Muscles: Quads, Adductors, and Glutes
  • Mechanics: Compound Movement

Benefits

Curtsy lunges to squats are among the best quadricep resistance band exercises to increase strength and mobility. It also engages the inner thigh and glutes maximus and makes your lower body firm and athletic.

How-to Guide

  1. Wrap the band just above your knees and stand upright in the shoulder-width stance with your arms together in front of your chest.
  2. Put your weight into your left foot, step back and around with your right foot, and squat down.
  3. Return your left foot to the start and perform one squat.
  4. Repeat the same steps to complete one rep.
  5. Keep your chest up and back straight during the entire movement.

Frequently Asked Questions (FAQs)

Can Resistance Bands Build Strong Quads?

You can do various resistance band quad exercises at home to build muscular legs.
Resistance band exercises are excellent for increasing strength, balance, and muscle and are able to produce similar strength gains compared to machines or free weights – a study published by Sage Open Medicine suggested. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082.

How Many Sets and Reps Should You Do?

Doing three to four sets of 15 to 20 reps would be good to get the maximum results. But make sure you feel a good contraction during each rep.

Which Bands Are Suitable for Quad Workouts?

The quads are larger muscles of the lower body. To train sizeable muscles, you need solid resistance power bands that at least have 20 lbs. of tension level.

Moreover, if you do compound resistance bands quad exercises like squats and deadlifts, you’ll need more heavy bands with 30 to 70 lbs tension levels.

So, it would be great to use a couple of light and heavy bands to train your thighs effectively.

How Often Should You Train Your Quadriceps?

You can do resistance band quad exercises once to twice a week with a combination of other muscles, such as the hamstring or glutes, to develop a stronger and more defined lower body.

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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