Knee Tendon Training

The position you choose can make an isometric much more or less effective.

To maximize patellar tendon load:
❌ Locking out the knee for a knee extension
❌ Fully bent knee during a leg extension
❌ Very deep split squat
❌ Very shallow split squat or Spanish squat

We want to find a mid range position that allows for a strong quad contraction:
✅ Leg Extension with the knee ~30-60 degrees of knee flexion
✅ Single leg leg press slow and controlled
✅ Split Squat (moving up and down like an elevator not an escalator)

Consistently achieving a strong quad contraction and delivering high strain to the patellar tendon week after week is what builds the tendon back up.

[And-rcyy]

The skeleton example just pure confused me.

[jacobwong]

Does apply to the quadriceps tendon? And, would you mind providing links to the studies where you learn this from? Thank you!

[stevenlake]

I Feel a full range of motion is better. Obviously an injury can hinder that.

[mrkiddduane]

I find that doing the Achilles tendon one makes my ankles less elastic not good ideal situation for sports afterwards.

[jamesfield]

Why is it that when I do this for 30 second my degenerative Patella Tendinitis starts to scream at me and within 4-8 hours it’s super inflamed?