| Purpose: Isolate and develop the quadricep muscles.
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| Equipment variations: Leg extension machine.
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| Starting position: Sit on the leg extension machine with your legs bent and knees slightly past the edge of the seat. Tuck your feet under the foot pad, letting the pad rest about two inches above your ankles. The backrest should be set in a comfortable position (usually slightly below perpendicular to the floor). Grasp the handles at the side of the machine to stabilize yourself.
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| Performance: Slowly push the weight up with the strength of your quadriceps, until your legs are straight. Hold this position for 1-2 seconds and feel the contraction in your quads. This is the top of the movement. Using a slow controlled movement return to the starting position . You have completed one rep. Repeat. |
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