Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg extension.

MUSCLES TARGETED: vastis lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Sit in the machine and press the back firmly against the back pad.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully extending the knees.
Keep the torso erect and firmly pressed against the back pad.
Do not lift the buttocks from the seat.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly flex back to the starting position.
Keep the torso erect and firmly pressed against the back pad.
Repeat or finish set.