Leg extension:
Set up the leg extension machine so the pad is at the top of your lower legs at the ankles. Place your hands on the hand bars. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back. Exhale and lower the weight back to starting position. Perform the desired number of repetitions.
The back must be set so that your hips are fully seated.
The position of the second roller must be set so that you rest on it with the lower part of the lower leg. Your knees should be at 90 degrees.
Choose weight, depending on your level of training. Select a weight that will give you a moderate load for 15 to 20 repetitions (3-4 sets).