RichRuff Training Exercise of the Week: Band TKE

Another band exercise that can be done just about anywhere. The Band TKE (Terminal Knee Extension) targets the VMO, that nice looking "tear drop" muscle located above and inside the knee cap. That VMO muscle is responsible for a lot of knee issues. If it's properly functioning and well developed, the chances of having knee issues are much less. On the other hand, someone with nagging knee issues will have a weak or almost non-existant VMO.

The TKE isn't just an exercise that should be done after diagnosis or when suffering from a knee injury. It's an exercise that should be done routinely in order to keep those knees healthy all the time. Perform 1-2 sets before a lower body workout and your knees will be thanking you. Also, since the range of movement is pretty small, I suggest performing higher reps (20-30) of this exercise.

In order to perform:

1. Grab a band (the thickness of the band will be determined by your current strength levels) and choke it around a post. Step into the open end with one leg and the band resting behind your knee.
2. Slide the that working leg slightly forward making sure there is enough tension on the band. Move forward or back to adjust the tension.
3. Start with your knee in a slightly bent position with your heel on the floor.
4. From this position, try to lock that front leg out, pressing the back of your knee into the band. You should really emphasize squeezing that VMO. I know locking the knee out is not advocated in a lot of exercises, but in order to recruit the VMO the knee has to be locked out here.
5. Return to the starting position and repeat for a high number of reps.

It looks simple, but when done right it will really exhaust that stubborn VMO.

Go get your band at PerformBetter.com .