HOW: Get into a seated position in the knee extension machine. Place the pad just above your ankle joint. Make sure that the ankle is below the knee. Anchor and stabilize your upper body and core by grasping the handles.
Find a weight that you are not able to move. You can change the angle of the knee bend as prescribed. Push into the pads to straighten the knees as hard as you can. Hold for the prescribed duration.
FEEL: You will feel the front of the thigh, the quadriceps.
COMPENSATION: Do not move the torso. Do not rotate the leg.