Lever Leg Extension (plate Loaded)

1. Adjust the seat back so your knees line up with the machine's pivot point and your back sits flush against the pad.
2. Set the ankle roller so it rests on your shins just above the feet.
3. Load plates on the lever arm and grip the handles beside the seat.
4. Extend both legs until your knees are straight, lifting the roller in a smooth arc.
5. Squeeze the quads hard at the top for one to two seconds.
6. Lower the weight under control through a three count until your knees are bent around 90 degrees.
7. Stop just before the plates settle at the bottom to keep tension on the quads, then begin the next rep.

Common Mistakes

• Knees misaligned with the pivot: If the machine's axis does not match your knee joint, shear forces build in the knee. Take time to set the seat properly.
• Kicking the weight up: Using momentum to throw the lever arm removes tension where the quads work hardest. Lift with a controlled squeeze.
• Hips lifting off the seat: Rising out of the seat to move more weight recruits the hip flexors. Stay planted and let the quads do everything.
• Slamming the weight down: Dropping through the lowering phase wastes the most growth productive part of the rep. Fight the weight on the way down.