1. Setup:
- Attach the ankle strap to the low pulley of the cable machine.
- Adjust the weight on the machine to a comfortable level.
2. 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.
3. 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.
4. 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.
5. 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.
6. Repetitions:
- Perform 10-15 repetitions on the right leg, then switch to the left leg.
- Complete 2-3 sets for both legs.
7. 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.
