Terminal knee extension (Strength)

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:

Sitting on the ground, roll up a towel firmly and place it under your knee
Make sure it is not too high and it is directly under your knee
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
Wearing shorts will give you visual feedback on the quad contraction
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:

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.