Prone terminal knee extension (Strength)
Prone terminal knee extension (Strength)
What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the leg performing the exercise.
Instructions:
- Laying face down with a towel or foam roller under your mid-shin
- Lift the knee off the floor by squeezing the quadriceps
- Squeeze the knee as far as you can and hold for about 4-5 seconds or for the agreed amount of time
- Slowly release the contraction and continue with the set
- Squeeze the quads firmly to full extension
- Repeat until you have finished the set
Main muscles targeted:
- Quads
- More specifically vastus medialis obliqus
Main benefits:
This exercise is a starting point for many post-operative knee rehab programs. It can also be used when the knee has inflammatory issues which prevents full range strength at the time. It is also a way to isolate and focus on the vastus medialis obliqus muscle which is important in patella stability.