1. Adjust the machine so that you can sit with your back flat against the support and your knees bent at 90 degrees. The leg pad should in front of the top of your ankles, feet facing forward. 2. Grip the bars on either side of the seat to keep your torso stable. 3. Keep your left leg at a 90 degree angle while using your right quad to extend this leg. 4. Hold at the top before slowly returning to the start. 5. Repeat for your full reps before switching legs.

Quads

Single Leg, Miscellaneous