This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
These extensions will help you strengthen and bulk up your quads. Important note: Do not do this exercise if you have any knee pain or injuries.
Sit on a leg extension machine with only one leg behind the resistance bar and the other neutrally to the side. Be sure to keep your center lifted through this exercise—no slouching (see Photo 1).
- From the starting position, use only the one leg to lift the resistance bar until your leg is straight. Maintain the flex in your quads throughout the lift (see Photos 2 and 3).
- Reverse direction and return your leg slowly to the starting position, resisting the downward pull of the weight as you do so. Be sure not to let your lower leg come further back than perpendicular to the floor, as this puts too much tension on the tendons around your knee (see Photos 4 and 5).
- Do a full set with one leg, and then switch and repeat with the other leg.