Terminal Knee Extension
Straightening the knee the last few degrees against a band - targets the inner quad that controls the kneecap, a staple of knee rehab and knee-pain prevention.
Also called: tke, isometric terminal knee extension, band terminal knee extension, band tke
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Anchor a band at knee height and loop it behind the knee of the working leg. Step back so the band is taut with the knee slightly bent, weight on the working leg.
How to do the Terminal Knee Extension
- Straighten the knee fully against the band, squeezing the quad hard at the top.
- Hold the straight position for 2-3 seconds.
- Bend the knee slowly back to the start, keeping the band under tension.
- Keep the hips level and the kneecap tracking straight over the foot.
Terminal Knee Extension muscles worked
The Terminal Knee Extension works the quads and vmo.
Common Terminal Knee Extension mistakes
- Hyperextending the knee - straight is the finish, not locked back.
- Letting the hip drop or the trunk sway to help the leg.
- Rushing the reps - the squeeze and hold at the top is the point.
Scale it
Easier: A lighter band, or hold onto a support for balance.
Harder: A heavier band, longer holds, or a full single-leg stance with no support.
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.