Using a resistance band, pull your left leg as far over your right as your range of motion will allow.
Begin, by lying faceup on the floor with your left leg bent. Tight glutes can cause tight hamstrings, which can pull against the quads causing knee pain. The Lying Glute Extension is our primary glute stretch of this resistance band series. Resistance Band Knee Exercise #5: Lying Glute Extension This is very similar to the lying knee extension, but you are pressing your leg out, not up. Slowly extend your knee until your leg is fully extended, then return to the start. The Lying Hip Extension is an excellent resistance band exercise for increasing the range of motion in the hip flexors, which will reduce knee pain.īegin this exercise lying on your back with a resistance band wrapped around your ankle with your knee to your chest. Weak glutes and tight hip flexors cause your pelvis to tilt forward, which may further knee pain. Resistance Band Knee Exercise #4: Lying Hip Extension It should mimic the movement of a hamstring curl. Slowly extend your knee, until your leg is fully extended, then return to the start. Begin this exercise lying on your back with a resistance band wrapped around your ankle with your knee to your chest. The Lying Knee Extension is the first of three ground-based resistance band movements in this series. Resistance Band Knee Exercise #3: Lying Knee Extension Set up exactly how you would for the standard TKE, but this time you will perform the exercise with 1 foot off the ground. The Stork Stance TKE variation exemplifies this even more so than the standard TKE. Terminal knee extension exercises strengthen the quadriceps muscles in your thighs as well as your shin muscles. Resistance Band Knee Exercise #2: Stork Stance TKE Now, flex your quad hard and drive your heel downward, straightening your leg. Fix a band to a stationary object and the other end around the back of your knee.įrom there you step backwards creating tension in the band and letting your knee translate forward. The Terminal Knee Extension (TKE) exercise moves the knee through the end stage of the range of motion, or from a partially bent position as opposed to fully bent. Resistance Band Knee Exercise #1: Terminal Knee Extension 5 Resistance Band Knee Exercises for Knee Pain Once these become too easy, you can increase the resistance band tension. Please note that if you are coming off of an injury, they should only be performed if they do not cause or increase pain.īegin with these basic resistance band knee strengthening exercises.