Machine Leg Extension

Muscle Groups Worked:

Quadricep

How to Perform This Exericse:

1) Start in the seated position on a machine for leg extensions.  Your legs should be in the knee-flexed position, feet pointed forward and your torso upright.

2) Keep your butt firmly against the seat, with the backrest adjusted so that your back is firmly against the rest.  Hold yourself down with your hands on the handles on the sides of the seat.

3) Without using momentum, slowly bring your feet so that they are pointed toward the ceiling, so that your legs are in the maximally extended position.

4) Return your legs slowly to the maximally flexed position.

Notes:
Rotating your feet inward, or outward, will somewhat change what part of your quadriceps you are using to flex your knee.  Pointing your toes inward will work the inside of your legs, pointing them outward will work the outside of your legs (Vastus Medialis vs. Vastus Lateralis).