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Terminal Knee Extension (TKE) with Band

BeginnerStrengthTier T1

Band-resisted knee straightening focusing on the last degrees of extension. Builds quad strength at end range.

Targets: Knee
Muscles: Quadriceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band + doorway

No equipment? Try: Cable machine at gym

Dosage

3

Sets

15

Reps / Time

45 sec

Rest

2 sec extend / 2 sec hold / 2 sec return

Tempo

Step-by-Step Guide

Set up

  • Anchor resistance band low (door, pole, sturdy furniture)
  • Step into band so it loops behind your knee
  • Stand facing the anchor

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Start with knee slightly bent (about 20-30 degrees)

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Straighten knee fully against the band resistance

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    Squeeze thigh at top for 1-2 seconds

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Slowly allow knee to bend back to start

Breathing

  • Exhale as you straighten
  • Inhale as you bend

Form Cues

  • Focus on the last 30 degrees of straightening
  • Stand tall, don't lean
  • Control the return
  • Keep foot flat on floor

Common Mistakes to Avoid

  • Band too high or too low on knee
  • Hyperextending the knee
  • Moving too fast
  • Leaning backward

Safety Information

Excellent for most knee conditions. Stop if sharp pain at front of knee.

Progressions

Heavier band, single-leg balance challenge

Regressions

Lighter band, smaller range

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.