LEG EXTENSION

1. Sit on the padded seat of the machine .
2. Hook the feet under the padded bar . Adjust the bar so that it rests comfortably at the lower end of the leg , above the feet.
3. Adjust the machine so that your legs are at a 90- degree angle . Don't perform the exercise less than a 90- degree angle , because this place the knees beyond the toes , which stresses the knee and can result in injury.

            NOTE:-  If the machine in your gym does not have leg length adjustment , don't use it ; a poorly adjusted position can apply force in improper places in the legs and knees , which can lead to injury.

    4. Choose a weight that enables you to extend the legs straight with effort but not too much strain .Initially , select a light weight from the stack . Do not use this exercise to test your maximum leg strength , as the stresses the knee and can cause injury .

   5. Grip the bars firmly at each side . Hold your head steady . Brace , and breathe out on exertion and in on recovery .

  6. Extended your legs , pushing with your quadriceps to lift the weighted bar . Pause at the top of the extension .

  7. Slowly lower the weight back to the starting position .

   8. Repeat the exercise , doing 2 to 3 sets of  8 to 12 repetitions each .