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.