1. Set up the machine. You want to be able to sit with your back flat against the support, your knees bent at 90 degrees, and feet facing forward. The leg pad should rest in front of your lower legs. 2. Grip the bars on either side of the seat. This will help to keep your body still. 3. Use your quads to extend your legs up until they are fully straight. 4. Hold this position for a second and squeeze your quads before slowly lowering your legs back to the starting position.

Quads

Miscellaneous