Band Terminal Knee Extension

oec:band-terminal-knee-extension

A standing closed-chain knee extension exercise using a resistance band to strengthen the quadriceps through terminal extension.

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Also called: TKE, Band TKE, Banded Terminal Knee Extension, Terminal Knee Extension

How to do it

Anchor a continuous loop resistance band to a sturdy post at knee height.
Step inside the loop and place the band directly behind the knee crease of the working leg.
Step back facing the anchor to create moderate band tension, setting your non-working foot slightly behind you in a relaxed staggered stance with your working heel firmly on the floor.

Begin with the working knee slightly bent and heel grounded.
Contract your quadriceps to drive the knee back into full extension against the band tension.
Squeeze your thigh firmly at the end range and hold for a brief pause.
Slowly allow the knee to bend back to the starting position under control.

Exhale as you straighten the knee and lock into full extension; inhale as you slowly return to the flexed position.

Lifting the heel of the working foot off the floor during extension.: Keep full contact with your foot, driving weight through the midfoot and heel.
Extending the hip excessively by arching the lower back instead of moving purely at the knee.: Keep your pelvis square and torso upright, isolating movement entirely to the knee joint.
Allowing the band to aggressively snap the knee forward on the return.: Resist the pull of the band eccentrically, taking one to two seconds to bend the knee.

Ensure the anchor point is immovable and the band is in good condition without fraying.
Do not forcefully hyperextend the knee joint beyond its natural terminal lockout.

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