Banded Terminal Knee Extension

Muscles worked by the Banded Terminal Knee Extension

Primary

QuadsQuadriceps Femoris

Also called: quad, quads, quadriceps, quadriceps femoris, front thigh.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Terminal Knee Extension

1. Anchor a loop band to a sturdy upright at knee height.
2. Step into the loop so the band sits behind one knee.
3. Step back so the band pulls the knee into a slight bend.
4. Extend the knee fully against the band, contracting the quad.
5. Return slowly. Complete reps per side, then switch.

Form tips

• Squeeze the quadriceps hard at full extension.
• Keep the foot flat — do not lift the heel.
• Move only at the knee — the hip stays still.

At a glance

Banded Terminal Knee Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Bodyweight Reverse Lunge
• Bodyweight Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-terminal-knee-extension",
  "name_en": "Banded Terminal Knee Extension",
  "name_de": "Banded Terminal Knee Extension",
  "name_es": "Extensión Terminal de Rodilla con Banda",
  "description_en": "An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.",
  "description_de": "Eine Isolationsübung, die das Knie gegen Bandwiderstand streckt, oft für den VMO und in der Reha.",
  "description_es": "Un ejercicio de aislamiento que extiende la rodilla contra la banda, usado para el VMO y rehabilitación.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "quadriceps"
  ],
  "goals": [
    "hypertrophy",
    "mobility"
  ],
  "tags": [
    "leg_day",
    "rehab"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Anchor a loop band to a sturdy upright at knee height.",
    "Step into the loop so the band sits behind one knee.",
    "Step back so the band pulls the knee into a slight bend.",
    "Extend the knee fully against the band, contracting the quad.",
    "Return slowly. Complete reps per side, then switch."
  ],
  "instructions_de": [
    "Befestige ein Loop-Band an einer festen Säule auf Kniehöhe.",
    "Steige in das Band, sodass es hinter einem Knie liegt.",
    "Trete zurück, sodass das Band das Knie leicht beugt.",
    "Strecke das Knie vollständig gegen das Band, spanne den Quadrizeps.",
    "Kehre langsam zurück. Wiederholungen pro Seite, dann wechseln."
  ],
  "instructions_es": [
    "Ancla una banda elástica a un poste firme a la altura de la rodilla.",
    "Pasa el bucle de modo que la banda quede detrás de una rodilla.",
    "Da un paso atrás para que la banda flexione ligeramente la rodilla.",
    "Extiende la rodilla completamente contra la banda, contrayendo el cuádriceps.",
    "Regresa lentamente. Repeticiones por lado y cambia."
  ],
  "tips_en": [
    "Squeeze the quadriceps hard at full extension.",
    "Keep the foot flat — do not lift the heel.",
    "Move only at the knee — the hip stays still."
  ],
  "tips_de": [
    "Drücke den Quadrizeps in voller Streckung fest zusammen.",
    "Halte den Fuß flach — die Ferse bleibt unten.",
    "Bewege nur das Knie — die Hüfte bleibt ruhig."
  ],
  "tips_es": [
    "Contrae fuerte el cuádriceps en la extensión completa.",
    "Mantén el pie plano — no levantes el talón.",
    "Mueve solo la rodilla — la cadera permanece inmóvil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-terminal-knee-extension-start.webp",
      "peak": "images/flat/banded-terminal-knee-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-terminal-knee-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.