1. Select an appropriate weight on the leg extension machine and adjust the pad so that it rests on your lower shin, just above your feet.
2. Sit down on the machine and position your back against the backrest. Ensure your knees are aligned with the pivot point of the machine.
3. Grip the handles on the sides of the machine for stability.
4. Slowly extend your legs upward by contracting your quadriceps. Continue the motion until your legs are fully extended in front of you, but do not lock your knees.
5. Hold the fully extended position for a brief moment.
6. Slowly lower the weight back to the starting position, maintaining control throughout the descent.
7. Repeat the movement for the recommended number of repetitions.
8. After completing the set, carefully re-rack the weight before standing up from the machine.
Make sure to maintain proper form throughout the exercise to maximize efficiency and reduce the risk of injury. Adjust the weights according to your fitness level, and do not attempt to lift more than you can handle with good form.
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