rehab · beginner

Terminal Knee Extensions (TKE)

A banded exercise that strengthens the vastus medialis oblique (VMO) in the last 30 degrees of knee extension. Critical for patellofemoral joint health and post-injury knee rehab.

  1. 01Loop a resistance band around a fixed anchor point at knee height.
  2. 02Step into the band so it sits behind your knee (in the popliteal fossa).
  3. 03Stand on the banded leg with a slight bend (about 30 degrees of flexion).
  4. 04Slowly straighten the knee against the band resistance, driving to full extension.
  5. 05Squeeze the quad — particularly the VMO (inner quad) — at full lockout for 2 seconds.
  6. 06Slowly return to the slightly bent position and repeat.
  7. 07Maintain a stable pelvis and upright posture throughout.
Why it matters

The VMO is the primary dynamic stabiliser of the patella, pulling it medially to counteract the lateral pull of the vastus lateralis. In runners with patellofemoral pain, the VMO is often weak or has delayed activation, allowing the patella to track laterally and irritate the cartilage. TKEs isolate the VMO in the range where it is most active (final 30 degrees of extension), making this the go-to rehab exercise for runner's knee.