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Muscle group: Quadriceps

Steps

Adjust the seat so your knees can move freely and the shin pad rests just above your ankles. Hold the handles for support and keep your hips and back against the bench. Slowly extend your legs without forcing your knees into lockout. Pause and return under control.

One rep extends both knees under control while seated, pauses and bends them back. The shin pad rests above the ankles; hips and back stay supported. Do not force knee lockout. Record the machine display; there is no public kilogram leaderboard, and personal comparisons require the same machine settings.

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