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Exercise guide
Banded Terminal Knee Extension
An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.
What this exercise works
- Muscles
- quadriceps
- Goals
- hypertrophy · mobility
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Anchor a loop band to a sturdy upright at knee height.
- Step into the loop so the band sits behind one knee.
- Step back so the band pulls the knee into a slight bend.
- Extend the knee fully against the band, contracting the quad.
- Return slowly. Complete reps per side, then switch.
Technique cues and common mistakes
- 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.