Terminal knee extension (single leg theraband)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.

Instructions:

Tie the theraband around something solid and then loop around the back of your knee
Holding on to something for balance
slightly bend this knee to engage the quadriceps
then push the knee straight to resist the band, squeezing and holding the contraction
your heel should stay on the ground throughout this exercise

Main muscles targeted:

Quads
More specifically Vastus Medialis Obliqus

Main benefits:

Terminal knee extension is predominantly used to improve the strength and recruitment of the vastus medialis obliqus muscle which is used for patella stability and control.