Resistance Band Exercises

Terminal Knee Extension (TKE)

Essential ACL Exercise

1. Loop band around a sturdy anchor at knee height
2. Step into band so it rests behind surgical knee
3. Stand facing anchor with slight knee bend (20-30°)
4. Straighten knee against band resistance
5. Squeeze quad at full extension for 2 seconds
6. Slowly return to start
7. 3 sets of 15-20 reps

Why it works: TKEs isolate the VMO (inner quad) in the range most important for knee stability. This is a PT favorite for good reason.

Banded Squats

1. Stand on band with feet shoulder-width
2. Hold band ends at shoulder height
3. Perform squat with band tension
4. Band provides resistance as you stand
5. 3 sets of 12-15 reps

Seated Knee Extension

1. Sit on chair or bench
2. Loop band around ankle, secure other end behind you
3. Extend knee against resistance
4. Hold briefly at top
5. Control return
6. 3 sets of 15 reps

Prone Hamstring Curl

1. Lie face down, band looped around ankle
2. Secure other end to stationary object in front
3. Curl heel toward glutes against resistance
4. Squeeze at top of movement
5. Slowly lower
6. 3 sets of 12-15 reps

Hamstring graft note: Start with light resistance and progress slowly. Your hamstrings need rebuilding.

Standing Hamstring Curl

1. Stand facing anchor point
2. Band around ankle, attached to low anchor
3. Hold something for balance
4. Curl foot back toward glute
5. Keep thigh perpendicular to floor
6. 3 sets of 12-15 each leg

Lateral Band Walks (Monster Walks)

Hip Stabilizer Essential

1. Place band loop around ankles (or just above knees for less intensity)
2. Assume quarter-squat position
3. Take lateral steps, maintaining tension
4. Don't let knees cave inward
5. 10-15 steps each direction x 3 sets

Cue: "Knees out, stay low." If knees drift inward, use lighter band.

Banded Clamshells

1. Band loop just above knees
2. Side-lying with knees bent 45°
3. Open top knee like clamshell against resistance
4. Keep feet together, pelvis stable
5. 3 sets of 15-20 reps each side

Standing Hip Abduction

1. Band around ankles
2. Stand on surgical leg, hold support
3. Lift opposite leg outward against band
4. Keep standing knee soft
5. 3 sets of 15 each side

Banded Glute Bridge

1. Band around thighs just above knees
2. Perform bridge, pushing knees out against band
3. Adds hip abductor activation to glute work
4. 3 sets of 15 reps

4-Way Ankle Strengthening

1. Sit with leg extended
2. Loop band around foot
3. Dorsiflexion: Secure band in front, pull toes toward shin
4. Plantarflexion: Hold band ends, point toes against resistance
5. Inversion: Turn sole inward against resistance
6. Eversion: Turn sole outward against resistance
7. 15 reps each direction, 2-3 sets