Terminal knee control

This is an instructional video to correctly demonstrate Terminal knee control

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great exercise to work on control of your knee into the last range of extension
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. The key to this exercise is slow and controlled movement throughout
  5. The most basic version is standing on 2 legs with most weight on the side you are training
  6. Have an exercise band tied around the back of your knee with it attached directly in front of it
  7. Basically slowly unlock your knee to slightly bend and then slowly return back to the locked out position and repeat.
  8. To advance the exercise then move your weight gradually over to the training side until over time you are standing on one leg.
  9. You are allowed to hold onto something for balance but if you get very good then advance to not holding on
  10. Another form of advancement is the band resistance
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).