Knee and Ankle, Phase 2 · Exercise 1 of 4 KA-2 #1

Terminal Knee Extension (TKE) with Band

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Quad strength in full extension

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps each side

You needA light elastic band; a doorknob or sturdy anchor

Demonstration video: How to perform the banded Terminal Knee Extension (TKE) exercise | Knee Pain (Tim Trevail). Follow the steps on this page if the video differs.

Photos

Terminal Knee Extension with Band: Start: knee slightly bent, band behind the knee — Start: knee slightly bent, band behind the knee

Terminal Knee Extension with Band: Knee pressed straight against the band — Knee pressed straight against the band

Why it helps

The last 15 degrees of knee extension (fully straight) is where the inner quad muscle (VMO) does a lot of its work. After an injury, this part of the muscle gets weak first. TKE works on that strength without putting the joint under heavy load.

How to do it

Loop a band around a doorknob or anchor at knee height. Step into the loop so the band wraps behind your knee.
Stand facing the anchor. Step BACK until the band has tension. The band pulls your knee FORWARD.
The leg with the band has a slight bend in the knee. The other leg is behind you for balance.
Press your knee straight, pushing AGAINST the band, until it is fully straight. Do not snap it back past straight. Squeeze the front of the thigh hard.
Hold straight for 3 seconds. Slowly let the knee bend back to the starting bent position. Do 12 reps. Switch legs.

Too hard? Try this

Use a lighter band, or do 8 reps. Or do it without the band: sit on the floor with your leg straight and a rolled towel under the knee, then press the back of the knee down into the towel (a quad set).

Too easy? Try this

Use a heavier band. Or hold each fully-straight position for 5 seconds.

Common mistakes

You lock the knee back too far (hyperextension).
You shift your weight forward over the other leg.
You move too fast and lose control of the band tension.

You should feel

Strong work in the front of the thigh, especially near the kneecap.
A firm, fully straight knee at the end of each rep.

You should not feel

Sharp knee pain.
Pinching behind the kneecap.
Catching or locking in the knee.

Stop right away if

Sharp knee pain.
Knee giving way.
Sudden swelling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program