Sit down on the leg machine and lean back against the back rest pad. Put your feet under the bottom leg pads and turn your feet inward pointing at each other. This is your starting position.
Lift the weight all the way up until your legs are almost completely straight. Then, release the weight back down to the starting position but remember not to lower it too far down as to make the weight plates on the weigh stack bang into each other; stop short of this happening.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Hold on to the handle bars at your sides for better leverage
At the top portion of the movement, don't extended your legs too straight and cause your knees to lock-out; always keep some tension in your legs for optimal movement efficiency and muscle development
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a great exercise for the quads that really isolates them well and helps you shape and sculpt your leg muscles. Keep in mind that this machine exercise for the legs is best if you are on a definition or toning cycle; it will not put on mass onto your quadriceps as well as free weights will. The big daddy of all mass-building exercises for the legs is the classic barbell squat.