Purpose:
To strengthen the quadriceps, particularly the vastus medialis oblique (VMO), and improve knee extension control. Commonly used in knee rehab (e.g., post-op ACL, patellofemoral pain, or after immobilization).
Description:
Anchor a resistance band around a sturdy object at knee height and loop the other end behind the knee of your working leg. Step back to create tension in the band, with your knee slightly bent. Straighten the knee fully against the resistance, locking it out with control, then slowly return to the starting position. Repeat 10–15 times per leg.
Equipment:
Resistance band anchored at knee height
Tips:
Focus on squeezing the quad at the end of the motion. Avoid locking the knee with a quick snap—control both the extension and return.