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  • Anchor the theraband prescribed at knee height
  • Place the target limb inside the loop behind the back of the knee
  • Come into a lunge position with the target limb forward, knee softly bent
  • The opposing limb is straight with the heel planted on the ground
  • Gently draw the knee back to a straight position against the resistance of the band
  • As you draw the knee back against the band, imagine drawing the knee cap up towards your head
  • Slowly control the band as you return to the bent knee start position
  • Repeat as per Physiotherapist prescription


  • Maintain a level pelvis with the two hip bones pointing directly forward. You may want to use your hips to maintain this position.
  • Ensure you control the band returning to the bent knee position and avoid it being ‘pulled’