1. Set Up:

• Adjust the leg extension machine to your body size and comfort.

• Select an appropriate weight for your fitness level.

2. Seating:

• Sit down on the machine, ensuring your back is comfortably against the backrest and your feet are flat on the foot pads.

3. Starting Position:

• Place your thighs under the leg pad, just above your knees.

• Your knees should be aligned with the pivot point of the machine.

4. Three Directional Movement:

• The three directional leg extension involves performing the leg extension movement in three different directions: normal, outward, and inward.

Normal Leg Extension:

• Extend your legs by pushing against the foot pad.

• Exhale as you fully extend your legs.

• Focus on engaging your quadriceps muscles during the movement.

Outward Leg Extension:

• Adjust the machine’s foot pads to allow your legs to extend slightly outward.

• Extend your legs outward by pushing against the foot pads.

• Exhale as you fully extend your legs.

• This targets the outer portion of your quadriceps.

Inward Leg Extension:

• Adjust the machine’s foot pads to allow your legs to extend slightly inward.

• Extend your legs inward by pushing against the foot pads.

• Exhale as you fully extend your legs.

• This targets the inner portion of your quadriceps.

5. Range of Motion:

• Extend your legs fully, but avoid locking out your knees.

• Feel the contraction in your quadriceps at the end of each movement.

6. Breathing:

• Inhale as you slowly release the foot pad and return to the starting position.

• Exhale as you extend your legs during each repetition.

7. Finish:

• Once you’ve completed all three directional movements, carefully release the foot pad and stand up from the machine.