Prevent Injury: Resistance band press will get your thigh muscles used to working through a normal range of movement, without using weights. Technique Lie on your back on the floor, keeping your right knee bent to form right angles at your knee and hip. Place a resistance band around your right foot and hold the ends in your hands. Straighten your leg, pushing against the resistance of the band. Slowly bend your knee while controlling the resistance. Complete one set on the right before changing over to the left. Be safe Don’t lock your knee when you extend your leg.