equipment

Machine

sets

3

reps

12-15

rest

45-60 sec

1. Sit in the machine with your back flat against the pad.
2. Adjust the seat so your knees line up with the machine's pivot point.
3. Set the ankle pad so it rests just above your feet on your lower shins.
4. Hold the handles at the sides of the seat.
5. Sit tall and brace your midsection.

1. Extend your knees to lift the pad upward.
2. Continue until your legs are almost straight.
3. Pause briefly at the top and squeeze your quadriceps.
4. Lower the pad under control back to the starting position.
5. Stop just before the weight stack rests, then begin the next repetition.

Exhale as you extend your legs, inhale as you lower the pad.

• Line your knees up with the machine's pivot before you start.
• Keep your back against the pad throughout.
• Control the lowering phase rather than letting the stack drop.
• Keep both legs moving at the same speed.
• Use a weight light enough to pause at the top.

• Setting the seat so the knee is not aligned with the pivot.
• Swinging the legs up using momentum.
• Lifting the hips off the seat to move heavier weight.
• Letting the stack slam down between repetitions.
• Snapping the knees into a hard lockout.

From knees bent at the start position to almost fully extended. Keep the movement smooth at both ends rather than snapping into the top.