This exercise is for strengthening the quadriceps (muscles in front of the top of the leg).  To position your knees correctly and to support them without injury, make sure your knees are aligned with the axis off the machine. 

• Sit on a leg-extension machine with hips and back against the seat; hold side handles for support.
• Adjust front pad so it’s in line with your ankles when lower legs hang at a 90-degree angle, feet flexed.
• Contract abdominals, keeping chest lifted and shoulders relaxed.
• Extend legs up and out until straight, but not locked, knees facing up, feet flexed.
• Lift into “up” position and hold, then slowly lower to start position without letting weights touch the stack.
• Do 2-3 sets of 12-15 repetitions.

Tips:  To work your quads even more, hold in the “up” position for 6 seconds then slowly lower.  You can also perform the repetitions by counting 2 counts up and 2 counts down to make it more challenging, and you can reach with your legs as if to stretch your feet away from your body as you extend your legs. 

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.