1. Position yourself on the cable machine's seat, with your back rested against the back support.
2. Adjust the machine to fit your height. The pad should rest on the lower part of your shins, just above your feet.
3. Fasten the leg attachment securely around your ankles.
4. Select an appropriate weight on the stack for your fitness level.
5. Sit tall with a straight back, holding onto the seat handles for stability.
6. Brace your core and ensure your thighs are fully in contact with the machine's seat throughout the exercise.
7. Slowly extend your legs out in front of you until they are almost fully straight but not locked out. The motion should be controlled, focusing on using your quadriceps to perform the extension.
8. Pause at the top position briefly, then smoothly return to the starting position, where your legs are bent.
9. Maintain continuous tension on the muscles during the entire movement. Avoid letting the weights touch down on the stack between repetitions.
10. Perform the desired number of repetitions, and ensure you execute each rep with proper form and control.
Remember to warm up before beginning your workout and to cool down afterward. Also, it is important to use a weight that is challenging but still allows you to complete each rep with good form. Adjust as necessary for subsequent sets.
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