Leg Extensions

Instructions

1. 1.Select your weight and sit on the machine with your legs under the foot pad. Make sure the pad sits just above your feet and your upper legs form a 90 degree angle with your lower feet. This is your starting position.
2. 2.By focusing on contracting your quadriceps, extend your legs and lift the pad as far as you can.
3. 3.Hold the contraction for a second before slowly returning to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Make sure your legs never go less that 90 degree angle between your upper and lower legs as this places undue stress on the knee joint when performing the extension.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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