knee focus
Terminal Knee Extension
Strengthens VMO for knee stability.
Key cue: Straighten the knee fully against the band and squeeze your thigh at the end.
Area
knee
Level
intermediate
Volume
3 × 12/side
Goal
recovery
How to do it
- 1Loop a resistance band round a heavy, fixed post at knee height, step into the loop so it sits behind your knee, and step back until there is tension.
- 2Stand with your weight on that foot and the knee slightly bent, facing the anchor.
- 3Straighten your knee fully by squeezing the front of your thigh, pushing back against the band. Don't snap the knee back.
- 4Hold for 2 seconds at the top, then bend slowly back to the start. Do 12 reps, then swap legs.
Easier and harder versions
- Easier
- Use a lighter band, or do the same movement with no band, tightening your thigh at the top.
- Harder
- Use a stronger band, or hold the straight position for 5 seconds each rep.
Helps with
Commonly used for:
Difficulty straightening the kneePost-op knee rehabQuad activation at end range
Read more
Benefits
- Targets inner-quad weakness
- Stabilizes patella tracking
- Reduces anterior knee pain
Muscles worked
Strengthening. Strengthens your VMO and quadriceps.
VMOQuadriceps
Form tips
- Stand tall and keep your foot flat, so the effort stays in your thigh.
- Set the band at knee height for even tension through the movement.
Common mistakes
- Slamming the knee back into a locked position.
- Letting the band pull your knee back in, or your heel lift.
When to avoid or modify
- Recent knee surgery, unless your surgeon or physiotherapist has cleared it
- Sharp pain at the front of the knee or as it fully straightens: stop
- A band so strong that you can't control the return, or a latex allergy: use a lighter or latex-free band
- Check the band for nicks or tears, anchor it securely, and never let go of one end while it is stretched
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the knees