1
Sit upright on the leg extension machine with your back firmly against the backrest and torso upright. Position your feet under the padded lever arm with knees bent at approximately 90 degrees. Grip the handles on either side of the seat for stability.
2
Adjust the machine so the pivot point aligns with your knee joint. Place your feet under the padded bar with toes pointing forward. Ensure your lower back maintains contact with the backrest throughout the movement.
3
Slowly lower the padded lever arm by allowing your knees to bend in a controlled manner, returning toward the starting position. Keep tension on the quadriceps throughout the descent without relaxing completely at the bottom. Maintain an upright torso and keep your back against the pad.
4
Press through your feet and extend your legs forward in a smooth, controlled motion, straightening your knees until your legs are nearly fully extended but not locked. Squeeze the quadriceps at the top of the movement, then reverse direction in a controlled manner to complete one repetition.