Mark Ottobre shows how to do terminal knee extensions with a resistance band looped around a low bar. Loop the band on your hamstring just above the knee, step back for tension, rise onto your toes, then squeeze back onto your heels while contracting your knee for two seconds. It's a knee activation drill before squats or sport.
This is terminal knee extension, a remedial exercise for your knees. All you need is a band and something to hook it through on about knee level. So what I like to do is I grab the band, I use the GHD, the low bar here, and then I just hook it through as so. Then I'm gonna be stepping through the band and I'm gonna place it above my— on my hamstring, just at the bottom part, just above my knee. So it's not on my knee, it's just above my knee hitting my hamstring. And then when you're doing it, You wanna have a little bit of distance from the machine and feet together. Yeah. Then you're gonna let the band pull you forward so you're up nice and high on your toe, and then you're gonna squeeze back onto your heel. You shouldn't— this shouldn't be a slight feeling. You should feel this straight away and hold it for 2 seconds each one that you do. So as I pull back, I hold it for 2 seconds. Watch mistakes that people make is as they do that is they lean forward with their hips. There is no lean forwarding from your hips. You're simply lifting your toe. So I'm lifting the toe coming back onto the heel squeeze. You should feel this in your knee, it should fill up, you should get a nice pump as you do this. This is a great activation, someone returning to sport or returning to knee extension work, wanting to get ready for the squat, a great way to introduce that knee extension and flexion work as you do it.
