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TKE Split Squat (Terminal Knee Extension)

Knee health and VMO builder — therapeutic split squat variation emphasizing terminal knee extension for quad strength and knee rehabilitation

⚡ Quick Reference​

AspectDetails
PatternLunge (Split Squat)
Primary MusclesQuads (VMO), Glutes
Secondary MusclesHamstrings, Calves
EquipmentResistance band
Difficulty⭐ Beginner
Priority🟠 Moderate (High for knee rehab)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Band setup: Anchor band at knee height behind you, loop around front knee
  2. Band tension: Should pull knee backward (into knee extension)
  3. Stance: Split stance, front foot 2-3 feet forward
  4. Front foot: Flat on ground, weight in mid-foot
  5. Back foot: On toes, light contact
  6. Torso: Upright, chest up, core braced
  7. Band position: Across back of front knee (in knee crease)

Band Resistance Selection​

ResistanceWhen to UsePurpose
LightRehab, learning movementFocus on form, VMO activation
MediumStandard trainingBalanced strength/therapeutic
HeavyAdvanced strengthMaximum VMO/quad loading
Setup Cue

"The band should pull your knee backward — you'll push against it into full extension"

🔄 Execution​

The Movement​

What's happening: Split stance with band resisting knee extension

  1. Front leg in split stance position
  2. Band pulling knee backward
  3. Knee slightly bent against band tension
  4. Torso upright
  5. Weight balanced on front leg

Feel: Band tension pulling knee back, ready to push against it

Key Cues​

Primary Cues
  • "Push your knee forward against the band" — fight the resistance
  • "Lock out completely at the top" — terminal extension
  • "Squeeze the inner quad" — VMO activation
  • "Hold the lockout" — 1-2 seconds

Tempo Guide​

GoalTempoExample
Rehab/Prehab3-2-2-23s down, 2s pause, 2s up, 2s squeeze
Hypertrophy2-1-2-22s down, 1s pause, 2s up, 2s squeeze
Strength2-0-2-12s down, drive up, 1s squeeze

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Quadriceps (VMO)Terminal knee extension — last 15-20° of knee extension█████████░ 85%
GlutesHip extension — driving hips forward███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
HamstringsHip extension assist██████░░░░ 55%
CalvesAnkle stabilization████░░░░░░ 40%

Stabilizers​

MuscleRole
CoreMaintains upright posture
Hip StabilizersPrevents knee valgus
AdductorsLeg stability in split stance
Unique Benefit

TKE split squats specifically target the VMO (vastus medialis oblique) — the inner quad muscle critical for knee stability and often underactive in knee pain patients. The band resistance emphasizes terminal knee extension where VMO is most active.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Not fully extending kneeStopping short of lockoutMisses VMO emphasisFull extension, squeeze at top
No pause at topBouncing through lockoutLess VMO activationHold 1-2 seconds at full extension
Band too looseNo resistance at topDefeats purposeAdjust distance from anchor
Leaning forwardTorso pitches forwardLess quad, more hipStay upright
Front heel liftingWeight on toesKnee stressKeep heel down
Most Common Error

Not emphasizing terminal extension — the entire point of this exercise is the last 15-20° of knee extension where the band provides maximum resistance. Don't rush through the lockout.

Self-Check Checklist​

  • Band provides resistance throughout movement
  • Fully extending knee against band
  • Squeezing VMO at full extension
  • Holding lockout for 1-2 seconds
  • Front heel stays down

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
TKE StandingStanding, no split stanceEarly rehab
Wall Sit with BandStatic hold with bandBuilding VMO endurance
Shallow TKE Split SquatLimited depthPain management

By Goal​

TargetVariationChange
Knee RehabLight band, high reps (20-25)Focus on VMO activation
StrengthMedium-heavy band, moderate repsBuild quad strength
HypertrophySlow tempo, 15-20 repsTime under tension
PrehabLight band, pre-workoutWarm-up and activation

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestNotes
Rehab3-415-2530-45sLight band, focus on activation
Prehab2-315-2030-45sPart of warm-up routine
Hypertrophy3-415-2045-60sMedium band, slow tempo
Strength3-410-1560-90sHeavy band or add weight

Workout Placement​

Program TypePlacementRationale
Knee rehabPrimary exerciseVMO activation focus
Lower body warm-upFirst movementActivates quads and VMO
Accessory workEnd of workoutFinisher for quad development
Prehab routinePre-trainingKnee preparation

Progression Scheme​

How to Progress

For rehab: Progress when pain-free for multiple sessions. For strength: Increase band resistance, add external load, or progress to Bulgarian split squats.

Special Protocols​

Knee Rehab Protocol:

  • 3x20-25 per leg
  • Light band
  • Daily or every other day
  • Hold top position 2-3 seconds
  • Progress slowly over 4-6 weeks

Prehab/Activation:

  • 2x15 per leg
  • Light-medium band
  • Before lower body workouts
  • Focus on VMO squeeze

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
TKE Standing (no split)Early rehab, pain present
Wall Sit with BandBuilding VMO endurance
Partial ROM TKE Split SquatManaging pain

Progressions (Harder)​

ExerciseWhen Ready
Weighted TKE Split SquatPain-free for 4+ weeks
Bulgarian Split SquatWant to build max strength
Spanish SquatAlternative VMO emphasis

Similar VMO-Focused Alternatives​

AlternativeWhen to Use
Leg ExtensionIsolated quad work
Spanish SquatWall squat with band
Peterson Step-UpEccentric VMO emphasis

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Patellar tendinopathyQuad loading can aggravateStart light, progress slowly
Knee painMay be too much too soonUse very light band, limited depth
Recent knee surgeryToo early post-opWait for PT clearance
Stop Immediately If
  • Sharp pain in knee (front or around kneecap)
  • Increased swelling after exercise
  • Pain that worsens during set
  • Catching or locking sensation

When This Exercise IS Appropriate​

This exercise is commonly prescribed for:

  • Patellar tracking issues
  • VMO weakness
  • Post-ACL reconstruction rehab
  • General knee prehab
  • Quad strength imbalances
Therapeutic Benefits

TKE split squats are frequently used in physical therapy for knee pain and post-surgery rehabilitation. The terminal knee extension emphasis strengthens the VMO, which helps with patellar tracking and knee stability.

🦴 Joints Involved​

JointActionROM RequiredStress Level
KneeFlexion/extension (emphasis on terminal extension)Full🟢 Low-Moderate
HipFlexion/extensionModerate🟢 Low
AnkleDorsiflexionModerate🟢 Low
Joint-Friendly

TKE split squats are generally knee-friendly when performed correctly. The band provides accommodating resistance that's easier on the knee than heavy external loads.

❓ Common Questions​

What does TKE mean?

TKE stands for "Terminal Knee Extension" — the last 15-20 degrees of knee straightening. This range is where the VMO (vastus medialis oblique) is most active and is often weak in people with knee issues.

Will this help my knee pain?

It can, but depends on the cause. TKE exercises are commonly prescribed for patellar tracking issues, VMO weakness, and certain types of knee pain. Consult a healthcare professional for proper diagnosis.

Where exactly should the band be positioned?

The band should cross the back of your knee (in the crease behind your knee) on your front leg. It should pull your knee backward, so you have to push against it to fully extend.

How is this different from a regular split squat?

The band creates resistance specifically during terminal knee extension, emphasizing the VMO and the lockout portion of the movement. Regular split squats don't have this targeted resistance pattern.

Can I do this every day?

For rehab purposes, yes — many protocols prescribe daily TKE work. For strength training, 2-3x per week is sufficient. Listen to your body and don't push through sharp pain.

📚 Sources​

Biomechanics & Rehabilitation:

  • Cowan, S.M., et al. (2002). VMO and VL muscle activity in knee rehab — Tier A
  • Wilk, K.E., et al. (2012). Current concepts in ACL rehabilitation — Tier A

Programming:

  • NSCA Essentials — Tier A
  • Boyle, M. (2016). New Functional Training — Tier B
  • Physical Therapy clinical guidelines — Tier A
For Mo

When to recommend this exercise:

  • User has knee pain or patellar tracking issues
  • User is in knee rehab (post-ACL, patellar tendinopathy)
  • User wants to strengthen VMO specifically
  • User needs knee prehab/injury prevention work

Who should NOT do this exercise:

  • Acute knee injury (swelling, severe pain) → Medical evaluation first
  • Recent knee surgery without PT clearance → Wait for clearance
  • Pain increases during exercise → Stop and reassess

Key coaching cues to emphasize:

  1. "Fully extend the knee at the top — push against the band"
  2. "Squeeze the inner part of your quad (VMO)"
  3. "Hold the lockout for 1-2 seconds"

Common issues to watch for in user feedback:

  • "I don't feel it in my VMO" → Check band position, ensure full extension
  • "My knee hurts" → Reduce band tension, reduce depth, consider evaluation
  • "The band keeps slipping" → Use band with better grip or knee sleeve

Programming guidance:

  • For rehab: 3x20-25 per leg, light band, daily or every other day
  • For prehab: 2-3x15 per leg, part of warm-up, 2-3x/week
  • Progress when: Pain-free for 2-4 weeks, can complete target reps

Last updated: December 2024