Gym Shorts: Terminal Knee Extension

New to the terminal knee extension (TKE) or looking for a quick technique tutorial? Learn correct form in one short video.

How To Terminal Knee Extension

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps

  • Set up
    • Leg into looped band
    • Wear long pants or use towel to prevent band pulling on skin
    • Band sits in knee crease
    • Move back so band is tight
  • Top
    • Knee bent
    • Opposite leg straight
    • Only ball of foot touching floor
  • Bottom
    • Knee fully extended (leg straight)
    • Foot flat on floor
    • Hold it
  • Movement
    • Drive heel down into the floor knee extends against band’s resistance
    • Keep weight on your stationary leg and press through the ball of your foot on the active leg
    • Heel up
    • Slow controlled movement
    • Do these for high reps of 15-20

What Is the Terminal Knee Extension (TKE) & Why Do It?

The terminal knee extension is a banded exercise that allows you to take the knee through the final portion of its extension against a banded resistance.

It is a prehab or rehab movement, typically performed prior to the squat for lifter who suffer from knee pain. This movement – done for high reps and in a slow, controlled manner – brings blood flowing in and around the knee, preparing it for the squat.

This movement is great because it requires minimal equipment – a squat stand or power rack and a rubber band – so most people can perform this at home or any gym.

Programming the Terminal Knee Extension (TKE)?

Unlike most exercises, this is neither a novice nor advanced exercise but rather situationally useful.

Lifters who suffer from knee pain typically perform this prior to squatting. It can be done as part of a general warm up or immediately before or in between squat warm ups.

Perform this for high reps – 15 to 20 – for 2 to 5 sets. We want blood to flow into the knee & surrounding tissue, so take it slow. There is no reason to rush this.

This may become a regular part of some lifters’ warm ups. Because of the minimal equipment and the ability to do this between or before squat warm ups, it adds minimal time to a workout.

Click HERE for why, using rehab & prehab exercises when needed, training should be simple, hard, & effective and HERE to learn more about how to use bands.

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