LEG EXTENTIONS.

The leg extention is used to work the *rectus femoris * vastus intermedius *vastus lateralis and * vastus medialis.
In the seated position rest the back of your knees against the edge of the seat.The resistance pad should be just above your ankle .Keep your torso upright and your hips pulled down into the seat.Exhale while extending your legs ,kicking your feet outward and up until yout knees are completely extented. Inhale as you return to the starting position keeping it controled all the way back down.
Avoid any space between the back of your knees and the seat edge , any spinal movement, elevating your shoulders or allowing your gluteals to lift off the seat.
Have fun.