So for the next leg exercise we are going to be doing leg extensions and this is an isolation exercise meaning that you are going to be targeting the muscle group as opposed to me doing leg presses, squats and lunges, those are compound exercises using a bunch of different muscle groups, we are just going to slow it down a bit and really focus on individual muscle groups here so for this group you just want to make sure that the back pad is going to be resting nicely against your lower back and the foot pad here is going to want to be right around your ankles. You should be able to find a leg extension machine in pretty much any gym so you are just going to set the weight. I am just going to sit down, grab the handles on the side, and just exhale as you squeeze up and contract up. You don't have to worry about locking out here or anything you can really get that nice squeeze at the top and you can even hold it for a little bit if you want. This is going to be getting your entire quadricep muscle and this is definitely one of the best ones you can use for isolating the quadriceps and I would go for about 8 to 12 repetitions for this one and you'll be able to feel the burn pretty well.
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