How to do it
You need: A strong resistance band or strap, A solid anchor point such as a heavy table leg or a door anchor.
Loop a strong band around the back of both knees and anchor the other end to something solid at about knee height in front of you. Step back until the band is tight, feet hip-width apart.
- Let the band take some of your weight as you sit back into a squat.
- Lower until your knees are bent to roughly a right angle, keeping your shins vertical and your chest up.
- Hold the position still, with your weight even through both feet.
- Stand back up to finish the hold.
Form cues
- Your shins stay vertical - the band lets you sit back without your knees travelling forward.
- The hold feels like steady, strong work in the front of the thighs.
- Any tendon pain stays low and does not build through the hold.
Common mistakes
- Letting the knees drift forward over the toes, which loads the tendon more.
- Holding your breath - keep breathing through the whole hold.
- Putting more weight on the less painful leg.
Safety: Stop and message your physio if the knee pain climbs during the hold or is worse the morning after.