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| Muscles worked: |
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Quadriceps |
| Instructions: |
- Sit in a leg extension machine with your legs behind the roller pads
and your hands grasping the machines handles or the sides of the bench.
- Your knees should be bent at 90 and have the seat or bench against
the back of your knees with your toes pointing in front of you.
- Slowly extend (lift) your legs by raising your lower leg and contracting
your quadriceps until they are almost straight out in front of you, without
locking your knees at full extension. Hold that position for a split second
while flexing your quadriceps.
- Return to starting position slowly, in a controlled manner.
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| Don'ts: |
- Don't lock your knees at full extension.
- Don't jerk the weight up.
- Don't let the roller pad just drop down, be sure to let the weight
down slowly.
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| Alternate exercises: |
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