1
Sit upright on the leg extension machine with your back firmly against the backrest and your torso at 90 degrees. Position your knees at the edge of the seat with feet under the foot pad. Keep your hips and lower back in contact with the machine throughout the movement.
2
Place both feet under the padded lever bar, positioning the pad just above your ankle joint. Grip the handles at the sides of the machine for stability. Ensure your knees are aligned with the machine's pivot point and maintain a neutral spine.
3
From the starting position with knees bent at approximately 90 degrees, slowly lower the weight by allowing your legs to extend downward in a controlled manner. The eccentric phase is the downward motion where the quadriceps lengthens while resisting the weight. Lower until your knees reach near-full extension without locking out, taking 2-3 seconds.
4
Drive through your quadriceps to extend your knees, lifting the weight upward in a controlled motion. Extend your legs until they reach near-full extension or slightly short of lockout. Pause briefly at the top of the movement, then control the descent back to the starting position. Focus on constant tension throughout the concentric phase.