Cable Seated Single Leg Extension

Setup:

• Attach the ankle strap to the low pulley of the cable machine.

• Adjust the weight on the machine to a comfortable level.

Positioning:

• Sit on a bench or seat facing the cable machine. Ensure your back is straight and your feet are flat on the floor.

• Secure the ankle strap around your right ankle. If you do not have an ankle strap, simply hold the cable handle with your right foot.

Starting Position:

• Place your hands on the front of the bench for stability.

• Keep your left leg bent and your left foot flat on the floor.

Movement:

• Slowly extend your right leg straight out in front of you, keeping your knee unbent at the start.

• Focus on the quadriceps (the muscles at the front of your thigh) as you straighten your leg.

• Hold the extended position for a moment at the top, squeezing your thigh muscles.

Return:

• Gradually lower your right leg back to the starting position, maintaining control of the movement.

• Avoid letting your foot touch the ground before you complete the set.

Repetitions:

• Perform 10-15 repetitions on the right leg, then switch to the left leg.

• Complete 2-3 sets for both legs.

Tips:

• Keep your core engaged to maintain balance.

• Start with a lower weight to master the movement before increasing the resistance.

• If you feel discomfort in your knees, reassess your form and range of motion.