Muscle Pit-Rehab-TKE's - (Terminal Knee Extensions)

Terminal Knee Extensions or TKE's for short, targets the VMO (Vastus Medialis Oblique) muscle group which are a postural muscle group that help the tracking alignment of the Patella (knee cap) and helps to protect the knee joint.
This exercise stimulates the VMO & is an excellent exercise for the rehab of patello-femoral syndrome (pain when the knee cap tracks) but more importantly should be used for prehab as a warm up before squatting or any exercise that puts pressure on the knees, i.e. sprinting, jumping etc...
The VMO being a slow twitch muscle group responds best with low sets & high repetition. (2 sets x 25reps)
When performing this exercise as you straighten the knee back flex the quad muscles & hold for a few seconds before repeating.
Look for variations of this exercise as the body is quick to adapt to any one exercise after about 3 weeks.

Category:

Sports

Tags:

• Muscle
• Pit
• Rehab
• TKE's
• Knee
• injury
• VMO
• Prehab
• Powerlifting
• Perth
• Australia

[seaweed45672]

I have patellofemoral syndrome. Should i be using one of thse :s ??

[MusclePitWA]

There are so many factors that can contribute to patello-femoral pain. This exercise will help strengthen the muscles, tendons & ligaments that surround your knee cap. Not knowing the nature of your injury, it's hard to give an authoritive "yes". Check with your doctor and if he gives the thumbs up add it in to your workouts.

[Ebonius]

Why do so many people who post fitness training videos feel the need to assault our ears with max volume, generic, truly AWFUL shred/grinder crap music? It doesn't add anything at all to the instruction and all it makes most people do (if they are truthful) is just turn the sound off.

[yyportne]

I am watching this video at work and the music is so awesome it siked me up so much that I started moshing and throwing things of my desk. Then I throw my desk on my shoulders and started squatting. I am so pumped right now. This music is the best. Oh crap here come the police. Got to g

[TheWeightlifter250]

i agree, I hate this music, the same crazy music. How about some orchestraic  music. I turn this crap off every time.

[veganrexia]

Because its the best type of music to train to!!! People who listen to aggressive music work the hardest when training DX

[raypereda]

Thanks great video. I've searched far and wide for VMO exercise. There are so many contradicting opinions. Can you feel your VMO burn on a few perfect sets of this exercise?

[alexeimsn]

Thanks for posting that video - really helps