Terminal Knee Extension (TKE)
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Loop a resistance band around a fixed point at knee height behind you. Place the band behind your knee. Stand with the banded leg slightly bent. Stand on the banded leg — the band pulls the knee into flexion. Drive the knee to full extension against the band — contract the quad fully. Hold lockout 2 seconds. Release slowly back to the slight bend. 10-15 reps each leg. Feel it at the inner knee (VMO).
Why It Works
Terminal knee extension (TKE) with a band specifically targets the VMO (inner quad) and trains the full knee lockout pattern — the range most inhibited after knee injuries or surgery. In hockey players, the TKE restores proper quadriceps function at the end of the knee extension range, improves patellar tracking, and directly reduces anterior knee pain from heavy skating volume. It is the first exercise prescribed after ACL reconstruction for a reason.
Hockey Transfer
Strengthens the VMO at terminal extension — prevents patellar tracking issues. Useful for anyone with cranky knees OR anyone trying to prevent cranky knees. Cheap weekly insurance.
Coaching Cues
- "Band behind knee"
- "Stand on one leg"
- "Fully extend knee against band resistance"
Common Mistakes
Not reaching full extension — the terminal range is the whole point. Going too fast — slow and deliberate for maximum VMO activation. Band too loose — should provide meaningful resistance at full extension. Skipping the 2-second hold — the hold is where VMO fires hardest.
Progression / Regression
Single-leg mini-squat (0-30° range) with band — adds load to the VMO activation pattern.
Seated quad sets (tighten quad while sitting, hold 5s) — most basic VMO activation.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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