Terminal Knee Extension

exercise_detail.description

Terminal Knee Extension (TKE) is an exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), and is often used for knee rehabilitation and strengthening. It involves extending the knee from a slightly bent position to full extension against resistance, typically using a resistance band.

exercise_detail.how_to_perform

1. Anchor a resistance band at knee height and loop it around the back of your knee.
2. Stand with your feet hip-width apart, facing away from the anchor point, with the band providing tension on your knee.
3. Start with your knee slightly bent, keeping your foot flat on the ground.
4. Engage your quadriceps to extend your knee fully, straightening your leg against the resistance of the band.
5. Hold the fully extended position for a moment, ensuring full contraction of the quadriceps.
6. Slowly return to the starting position with control, maintaining tension in the band.
7. Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.tips

• Focus on squeezing your quadriceps as you extend your knee to maximize muscle activation.
• Keep your core engaged and maintain an upright posture throughout the exercise to prevent compensatory movements.
• Ensure that your foot remains flat on the ground during the entire movement to stabilize your body.
• Use a mirror or video yourself to check that your knee is tracking properly over your toes during extension.
• Start with a lighter resistance band if you're new to this exercise or recovering from an injury, gradually increasing resistance as you build strength.
• Perform this exercise slowly and with control to enhance muscle engagement and reduce risk of injury.