Leg Extension Machine
1) Sit on the leg extension machine with your hands under the pad and your hands holding the side bars.
2) Adjust the pads so that your they fit snug on your lower legs. Your legs need to form a 90° angle with your lower and upper leg.
3) Lift the bar from the rack by lifting with your legs and straightening your torso.
4) Exhale and extend your legs while the rest of your body remains still. Pause for a second at the top of the movement and squeeze your quads.