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.
Equipmentresistance band
Musclesquadsvmo
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 it
- 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.
Common 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.