Leg Extensions (Leaning forward) with Machine

• Adjust the machine seat so your knees are lined up with the axis of the machine's lever arm. The backrest should support your lower back.

• Place your ankles under the roller pad, making sure it's positioned just above your ankles, not on top of them.

• Keep your knees and feet about hip-width apart throughout the movement.

• Sit up tall, engage your core, and lean forward in order to engage the upper part of the quadriceps. Avoid arching your lower back.

• Grasp the side handles for stability if the machine has them.

• Slowly extend your legs until they are straight and the weight stack is fully lowered. Focus on using your quadriceps to lift the weight.

• Pause briefly at the top of the motion when your legs are straight. Do not lock your knees.

• Slowly bend your knees to lower back down to the starting position in a controlled motion.

• Breathe out as you lift the weight and breathe in as you lower it.

• Complete the prescribed number of reps and sets. Start light to master the form before increasing weight.