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Step 1
Adjust the amount of weight on the machine if necessary and position the seat of the leg extension machine so that your lower back rests directly against the back of the seat. Most leg extension machines also have adjustable foot and leg pads to accommodate the different heights and leg lengths of people who use it by pulling on a small lever or knob near the bottom of the machine. Your knees should be parallel to the pulley on the joint of the leg extension machine to prevent joint injury.
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Step 2
Sit down on the leg extension machine facing forward with your upper body straight in the chair. Hook your feet comfortably underneath the pads on the machine. There are usually handles on the side of the machine right beneath the seat which you can hold to keep yourself in position.
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Step 3
Begin by extending your legs to lift the bar where your feet are positioned on the machine. Lift your legs until they are parallel with the floor and you can feel the contraction in your quadricep muscles, making sure to keep your back pressed against the seat. If you do not feel any tightening in your muscles, you may need to add more weight to the machine or do a few extra repetitions to properly tone your legs.
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Step 4
Exhale as you lower your legs until they are back in the starting position. Try to avoid allowing your shins and calf muscles to bounce as you raise or lower the bar of the machine. Let your legs do the work instead of the momentum of the repetitive movements by using slow, controlled motions.
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Step 5
Do three sets of 12 repetitions on the leg extension machine if possible. Leg extensions are not designed to be done in excessive amounts or until you can no longer do any more repetitions. This is usually referred to as "maxing out" in weight training and is not generally considered appropriate for use with leg extension machines.
