quadriceps·legs

Terminal knee extension

Loop a band around something stable + behind your knee. Stand, knee slightly bent. Push the knee back into full extension against the band. Trains the last 15° of knee straightening — where VMO weakness shows up.

Form cues

1Knee tracks over the toes — no caving in
2Slow push back, 2-sec lock at the top
310-15 reps per side

Common mistakes

Hyperextending past lockout
Letting the hip do the work instead of the knee