Lying Leg Extension Supported

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The lying leg extension supported workout primarily engages the Quads, using bodyweight as resistance.

While it may activate secondary muscles, the focus remains on the Quads.

Lie flat on your back on an exercise mat or the floor.
Bend your knees and place your feet flat on the floor, hip-width apart.
Extend one leg straight out in front of you, keeping it parallel to the floor.
Hold this position for a few seconds, engaging your quadriceps (front thigh muscles).
Slowly lower your leg back down to the starting position.

Start by adjusting the machine to fit your body, ensuring your knees align with the pivot point.
Position yourself with your back firmly against the backrest, keeping your core engaged throughout the exercise.
Place your feet shoulder-width apart on the footpad, ensuring your toes are pointing forward.
As you extend your legs, focus on squeezing your quads at the top of the movement for maximum engagement.
Avoid locking your knees at the top of the movement to maintain tension on the quads and prevent joint strain.
Control the descent of the weight, resisting the urge to let it drop quickly, to keep constant tension on the quads.
Remember to breathe steadily throughout the exercise, inhaling as you lower the weight and exhaling as you extend your legs.