How to do it
You need: A resistance band, A sturdy anchor point such as a table leg.
Loop a resistance band around a sturdy anchor at knee height and step through it so the band sits across the back of your knee. Stand facing the anchor with a slight bend in that knee, holding a chair for balance.
- Let the band pull your knee into a small bend to start.
- Tighten your thigh muscle to straighten the knee fully against the band's pull.
- Squeeze the thigh firmly for a moment with the knee locked straight.
- Slowly let the knee bend a little way again, controlling the band back.
Form cues
- The movement happens only at the knee - your hip and foot stay still.
- You feel your thigh muscle working, especially just above the kneecap, as you lock out.
- The straightening is a firm squeeze, not a snap.
Common mistakes
- Bending the knee too far - this exercise works only the last part of the straightening.
- Pushing your whole body backwards instead of straightening the knee.
- Rushing so the band pulls the knee back out of control.
Safety: Stop and message your physio if the pain is sharp under the kneecap, or the knee swells after sessions.