Seated Leg Extension

TARGET MUSCLES:

Rectus femoris: Quadriceps muscle located at the front of the thigh that extends the knee and assists with hip flexion.
Vastus lateralis: Quadriceps muscle located along the outer thigh that extends the knee.
Vastus medialis: Quadriceps muscle located along the inner thigh that assists with knee extension and contributes to patellar stability.
Vastus intermedius: Deep quadriceps muscle located beneath the rectus femoris that assists with knee extension.

Sit upright on the leg extension machine with the back supported against the seat and the knees bent.
Adjust the seat so the knee joints align with the machine's pivot points.
Position the padded roller against the front of the lower legs, just above the ankles.
Keep the thighs supported by the seat and maintain a neutral spine.
Grasp the machine handles, if provided, to maintain a stable upper-body position.

Exhale as you contract the quadriceps to slowly extend both knees, raising the padded roller upward against the machine's resistance.
Continue extending the lower legs through a comfortable range of motion without forcefully locking the knees.
Pause briefly near the top of the movement while maintaining control of the resistance.
Inhale as you slowly bend the knees and lower the padded roller to the starting position.
Repeat using slow, controlled movements.

Precaution: Avoid forcefully locking the knees or extending them beyond a comfortable range of motion.
Precaution: Do not use momentum, jerk the lower legs upward or allow the weight stack to drop abruptly.
Precaution: Ensure the machine's pivot points and lower-leg pad are properly adjusted to minimize unnecessary stress on the knees.
Beginner variation: Use lighter resistance and a comfortable range of motion while developing quadriceps strength and control.