1
Sit on the leg extension machine with your back firmly against the backrest and your knees bent at approximately 90 degrees. Position your feet under the ankle pad with your legs parallel to the ground. Keep your hands on the handles beside you for stability.
2
Adjust the machine so the ankle pad rests just above your ankles on the top of your feet. Ensure your knees are aligned with the machine's pivot point. Grip the handles firmly and brace your core while maintaining an upright torso.
3
Slowly lower the weight by allowing your knees to bend, controlling the descent as the foot pad moves downward. This eccentric phase should take 2-3 seconds with resistance, returning toward the starting position without fully relaxing the quadriceps.
4
Drive through your quadriceps to extend your knees forward, lifting the ankle pad upward in a controlled manner. Lock out your knees at the top of the movement for a brief pause, then return to the starting position with control. Maintain tension throughout the movement.