Start
End
LegsBeginnerMachine
Single-Leg Leg Extension
مد الأرجل برجل واحدة
Target Muscles
Quads
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- 1
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- 2
Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- 3
Return to the starting position without letting the weight stop, keeping tension on the muscle.
- 4
Repeat for the desired number of repetitions.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
