Seated Leg Extension Machine

Product Description

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The seated leg extension machine is a popular piece of gym equipment used for training and strengthening the muscles in the legs, particularly the quadriceps. Here is a step-by-step guide on how to use the seated leg extension machine:

1. Adjust the machine: Start by adjusting the seat height so that your knees are in line with the pivot point of the machine. This will ensure proper alignment and prevent unnecessary strain on the knees.

2. Sit on the machine: Sit on the seat with your back against the backrest and your feet flat on the footrest. Make sure your knees are bent at a 90-degree angle.

3. Adjust the weight: Set the weight stack to a suitable starting weight. It's always better to start with a lighter weight and gradually increase it as you get comfortable with the exercise.

4. Position your legs: Place your legs under the padded roller or ankle pad, just above your feet. The roller should be resting on your shins.

5. Engage your core: Before starting the exercise, engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body throughout the movement.

6. Extend your legs: Slowly straighten your legs by pushing against the resistance of the machine. Exhale as you extend your legs fully, but avoid locking your knees at the top of the movement.

7. Contract your quadriceps: At the top of the movement, contract your quadriceps (front thigh muscles) and hold the position for a second or two to maximize the muscle engagement.

8. Lower your legs: Slowly lower the weight by bending your knees and returning to the starting position. Inhale as you lower the weight.

9. Repeat: Perform the desired number of repetitions, aiming for a controlled and smooth movement throughout the exercise. Start with 8-12 repetitions and gradually increase as you progress.

Tips:
- Maintain proper form throughout the exercise. Avoid using momentum or swinging your legs.
- Keep your back firmly against the backrest to avoid straining your lower back.
- Focus on feeling the contraction in your quadriceps muscles rather than relying solely on the weight.
- If you experience any discomfort or pain, stop the exercise and consult a fitness professional or healthcare provider.

Remember to always warm up before using any gym equipment and consult a fitness professional if you are unsure about proper form or technique.