Banded Terminal Knee Extension

An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.

How to do it

1. Anchor a loop band to a sturdy upright at knee height.
2. Step into the loop so the band sits behind one knee.
3. Step back so the band pulls the knee into a slight bend.
4. Extend the knee fully against the band, contracting the quad.
5. Return slowly. Complete reps per side, then switch.

Tips

• Squeeze the quadriceps hard at full extension.
• Keep the foot flat — do not lift the heel.
• Move only at the knee — the hip stays still.

Muscles

Primary: Quadriceps