How to do a one leg extension

Setup:

1. Machine Adjustment: Adjust the seat back and foot pad on the leg extension machine so that your knee aligns with the machine's axis.
2. Starting Position: Sit with your back against the backrest and one foot positioned behind the padded lever. Your knee should be bent at a 90-degree angle. Your other leg can either rest on the floor or be crossed over the working leg.

The Lift:

1. Extend the Leg: Exhale and extend your knee, lifting the lever until your leg is almost straight. Avoid locking out your knee at the top.
2. Hold and Squeeze: Pause briefly at the top of the movement, squeezing your quadriceps muscles.
3. Controlled Lowering: Inhale and slowly lower the weight back to the starting position, resisting the weight as it comes down.
4. Repeat: Perform the desired number of repetitions, then switch legs.

Tips:

• Focus on the Quadriceps: Concentrate on the feeling of your quadriceps muscle working throughout the movement.
• Maintain Back Contact: Keep your back pressed firmly against the backrest throughout the exercise.
• Smooth Movement: Avoid jerking or bouncing the weight. The movement should be smooth and controlled.