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* The Quadricep extension is a great way to rehabilitate knee injuries, and with most modern machines you can use one, or both legs at the same time to focus equal attention to each extremity.

1)      Most newer machines offer

many adjustments to better

accommodate people of any

height.

2)      You want the back of your

knees to be just barely past

the main seat, with the tops

of your feet securely under

the foot pad.

3)      Select the amount of weight/

resistance that you’re going

to use and firmly press your

back against the back support.

4)      Either grip the bottom of your

seat, or the hand grips prior to starting.

5)      Begin by extending your feet

upwards while focusing the

tension on your upper legs.

6)      Once you’ve reached a level

where your legs are almost

fully extended slowly lower

your feet back to the starting

position to complete one

repetition.

*Changing the angle of your feet can

help target specific areas of your

quadriceps. Try to face your toes

outwards, or inwards for a different

variation.

Muscles Worked:

Quadriceps