Single Leg Extensions

Instructions

• This movement is performed with seated leg curl machine. There will be many variations at your gym to choose from.
• Have a seat in the machine, lock your ankles behind the pads. You may have to adjust the pads so that they are placed right at the top arch of your foot. Adjust the wieght accordingly.
• Extend one leg until it is straight, contracting the thighs.
• Hold for 2 seconds, then return to the original starting position.
• Repeat with the other leg.

Tips

• Try not to lift your buttocks from the bench when performing the exercise. If you cannot hold yourself down, then use a lighter weight and focus on the quadriceps contraction at the top of the movement.