Knee exercises! #youtubeshorts #strongabs #foryou #motivation #athlete #basedfasho

6 Oct 2026 · 1 min

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1:08

In this short instructional video, the trainer introduces two essential exercises for individuals with weak knees: banded terminal knee extensions (TKEs) and Spanish squats. He demonstrates each movement using a client, detailing precise setup steps such as anchoring a resistance band at knee height for TKEs and looping a heavy band around a low anchor for Spanish squats. The trainer provides step‑by‑step technique cues—maintaining a slight knee bend, driving the knee straight while squeezing the quadriceps for TKEs, and keeping feet shoulder‑width, hips back, and shins vertical for a 90‑degree hold in Spanish squats. Safety warnings include avoiding hip hinge, resetting a slipping band, and not performing the squat incorrectly to prevent injury. He recommends 15–20 repetitions per leg for TKEs and emphasizes joint bulletproofing strategies to avoid knee injuries.

Chapters

I got 2 exercises everyone with weak knees needs. Let's get into it. Right here I have one of my clients demonstrate this. We call it banded TKEs, aka banded terminal knee extensions. It is important to set this up by anchoring the band to something very sturdy, knee-high preferably. Let the band sit right beyond your knee, then you step back until there's real tension, just like he's doing right there. Start with a slight bend in the knee, then heel down. Now you drive that knee back until it's fully straight and squeeze your quads Hard for the 2 seconds. Then you slowly let it bend again. Please do not let your hips back. The movement comes from the knee, not your torso, ladies and gentlemen. 15 to 20 reps each leg. Next, we have Spanish squats. Do not do them like this at first. You will injure yourself, as you see right there. Please don't do that. Make sure to loop a heavy band around a low anchor, like a squat rack. With both legs, you step inside and you set it right beyond your knees. Walk back until it's tight. Yes, as you see right there. Make sure your feet shoulder-width. Then you sit your hips back down. While the band holds your shins vertical. Make sure to get a 90-degree bend and just hold it, please. If the band happens to slide below your calves, just reset it higher. For more ways to bulletproof your joints and avoid injury,