Terminal knee extension (theraband in standing)

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
Slightly bend this knee, lifting the heel off the ground
then push the heel down into the ground, to straighten the knee and resist the band
Squeeze your quadriceps in this position, keeping bodyweight through this leg

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.