Seated Leg Extensions

1. Sit on a leg extension machine and press the back of the knees firmly against the edge of the seat.
   
   
2. Place the front of your ankles under the foot pad and grasp the handles at the sides of the machine.
   
   

• Moving only your lower legs lift the desired weight until the quadriceps muscles are fully extended.
  
  
• Hold the position for one second, allowing peak quadriceps contraction to occur.
  
  
• Lower the weight slowly to the starting position and repeat the movement until the desire number of repetitions id completed.