Terminal knee extension
Terminal Knee Extension (TKE) is a simple but effective way to strengthen your quadriceps while standing . The TKE is considered a functional exercise because your quads will work to support your body weight.
To do this exercise, you must first obtain an expander, such as a teraband, from a physical therapist. When you have the bracelet, you should be ready to start the exercise. Here's how to do it:
- Tie an elastic band around a stable object so that it is secured at your knee. (A heavy table leg is a good spot, but make sure it doesn't move.)
- Enter the loop with the leg you want to train.
- Stand in front of the attachment point with the elastic band wrapped around your knee and your knee slightly bent.
- Slowly straighten your knee while tightening the tape. The elastic band should offer some resistance when trying to fully straighten the knee.
- Once you straighten your knee and squeeze the band, hold this position for three seconds.
- Slowly allow your knee to bend slightly again.
- Repeat the exercise 15 times.
How to do TKE like a pro
When doing the TKE exercise, be sure to move slowly and steadily. Make sure your knee is just above your toes; it should not deviate from the plane of motion above the toes. This can put undue stress on the knee.
You can complicate the TKE by placing a small foam pad under the support leg. You can also do this balance exercise by standing on one leg.
Get the word of drug information
Working to maintain quadriceps strength will help you maximize mobility and may reduce your risk of over-injury while exercising. Check with your gymnast to find out which quads you should do.