How to do a leg extension

Setup:

1. Seated position: Sit in the leg extension machine. Adjust the seat height so your knees line up with the pivot point of the machine, and your lower legs rest comfortably against the padded lever.
2. Foot position: Place your feet shoulder-width apart on the footplate and ensure your back is flat against the backrest.
3. Engage Core: Tighten your core for stability.

The Lift:

1. Initiate the extension: Contract your quads and extend your legs powerfully until they're nearly straight. Don't hyperextend your knees.
2. Squeeze at the top: Briefly hold the contraction at the top of the movement.
3. Controlled descent: Slowly lower the weight back to the starting position, resisting the weight's pull and maintaining tension in your quads.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on your quads: Concentrate on the feeling of your quads working throughout the movement.
• Toes forward: Point your toes straight forward to ensure proper quadriceps engagement.
• Breathe: Exhale as you extend your legs, inhale as you descend.