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Resistance Band Terminal Knee Extension
A standing resistance band exercise that targets the quadriceps, particularly the VMO, to strengthen knee extension and improve stability; used in rehab for ACL or patellofemoral issues.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Glutes
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Vastus Medialis, Rectus Femoris, Vastus Lateralis
Glutes
4/10Glute Max
Calves
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a looped resistance band at knee height to a sturdy point like a rack or door. Loop the band behind your working knee, step back to create tension, and stand with a slight knee bend and upright torso.
- Engage your quadriceps and straighten your working knee backward against the band.
- Push until your knee is fully extended with foot flat on the floor.
- Squeeze your quads at the top for 1-2 seconds.
- Slowly bend your knee back to the starting position, controlling the band's pull.
- Repeat for reps, then switch legs.
Coaching Tips
Form Cues
- Squeeze quads to lock knee
- Keep foot flat
- Drive knee back
- Control the return
- Maintain upright posture
Breathing
Inhale as you return to the bent position; exhale and brace your core as you extend your knee.
Tempo
2-1-2
Range of Motion
From 20-30 degrees of knee flexion to full extension without hyperextension, keeping the foot grounded.
Safety
Safety Notes
- Avoid if acute knee pain or instability
- Use light resistance initially
- Secure anchor firmly
- Place band above knee joint
- Stop if joint pain occurs
Spotting
No spotter needed; use a stable anchor and focus on controlled form.
Common Mistakes
- Allowing hyperextension
- Band slipping on skin
- Leaning forward for momentum
- Incomplete extension
- Uneven balance
When to Avoid
- Acute knee injuries
- Recent surgery without clearance
- Patellofemoral pain if aggravated
Flexibility Needed
- Slight knee flexion
- Basic standing balance
Build Up First
- Quad activation knowledge
- Stable anchor access
Also known as
Banded TKE, Theraband Knee Extension, Standing Band Knee Extension
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