K2 | TKE - Standing (band)

K2 | TKE - Standing (band)

K2 | TKE - Standing (band)

EXERCISE USE

This advances the VMO Extension exercise to add resistance load to knee extension in standing, which helps to activate and strengthen the quadriceps muscles, in particular VMO (Vastus Medialis Oblique). It also helps to encourage full active total extension of the knee (TKE) which is crucial to regain after knee surgery or trauma.

INSTRUCTIONS Stand with the band around the back of your knee attached to a pole or machine. Weight bear on the front leg more than the back leg if you can without pain. Stay on your toes on the back leg. Slowly extended your front knee by pushing back on the band until your knee is straight - squeezing your quads (thigh) to get maximum VMO muscle tone and activation. Slowly release and repeat.
SPECIAL NOTES Don't squeeze your quads so hard that you cause pain under or around the knee cap.

Progression Levels

Session 1:

1

K1 | Quadriceps (Isometric)

K1 | Quadriceps (Isometric)

2

K1 | TKE - Heel Raise

K1 | TKE - Heel Raise

3

K2 | TKE - Standing (band)

K2 | TKE - Standing (band)

4

K3 | Step down - Banded TKE

K3 | Step down - Banded TKE

Education Videos for this Exercise

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