MACHINE LEG EXTENSION

Main muscle: Quadriceps Equipment: Leg curl machine

First choose your weight and sit on the machine with your knees bent at a 90 degree angle, legs under the pad (feet pointed forward), your back completely resting on the back rest, and the hands holding the side bars. This will be your starting position. Using your quadriceps, extend (straighten) your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat 10-15 times, on each leg for three sets.