STARTING POSITION:
Sit on a leg extension machine. Select the appropriate resistance on the weight stack. Place your legs under the pad with your feet pointed forward. The pad should rest on your ankles with your knees at 90º, if it's not, adjust the machine to get it. Contract your pelvic floor and core while keeping your chest up. Grab the hand bars firmly.
MOVEMENT:
With your quadriceps, fully extend your right knee while you exhale. Hold 1 sec. Return to the starting position with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.
TIPS: While your are doing the exercise, move only the knee joint, make sure you don't move any other part of your body.
