How to perform it
- Sit on the machine with your back well supported against the pad and your knees aligned with the machine's pivot point.
- Position your lower legs behind the pads with your feet pointing forward.
- Hold the side handles to stabilize your body throughout the movement.
- Extend your knees with control, lifting the weight until your legs are almost fully straight.
- Avoid locking your knees at the end of the movement and keep the execution smooth.
- Slowly lower the weight back to the starting position, controlling the entire return phase.
- Keep your hips stable on the seat and avoid lifting your back off the pad or using momentum.
- Exhale as you lift the weight and inhale as you return.
What you should feel
Greater quadriceps activation in the front of the thighs. The effort should remain controlled in the legs, without pain in the knees, hips, or lower back.
Groups mentioned in the description
Exercise questions
Sit on the machine with your back well supported against the pad and your knees aligned with the machine's pivot point. Position your lower legs behind the pads with your feet pointing forward. Hold the side handles to stabilize your body throughout the movement. Extend your knees with control, lifting the weight until your legs are almost fully straight. Avoid locking your knees at the end of the movement and keep the execution smooth. Slowly lower the weight back to the starting position, controlling the entire return phase. Keep your hips stable on the seat and avoid lifting your back off the pad or using momentum. Exhale as you lift the weight and inhale as you return.
Knee extension on the machine to focus the work on the quadriceps with controlled movement.
Greater quadriceps activation in the front of the thighs. The effort should remain controlled in the legs, without pain in the knees, hips, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.