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Main muscles used:
quadriceps
Sit on a leg extension machine and position your feet below the foot pad. Make sure your back is flat against the back pad.

Slowly lift the weight with your legs until your knees are straight, but not locked.

Pause for a moment and then slowly lower your legs back to a 90-degree bend at the knees.

Repeat for desired amount of reps.
Do not arch your back or raise your hips off the seat to help you lift the weight.
Make sure your back and hips remain against the pads.
Do not jerk your legs up or quickly release the weight.
Make sure you maintain a constant motion during the entire exercise.
Variations:
Sit on chair and use ankle weights or a dumbbell held between your two ankles
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