Sit on the leg extension machine, back against the pad.

Adjust the lower leg pad so it rests just above your ankles.

Adjust the seat so your knees align with the machine's pivot point.

Grip the side handles for stability.

Extend your legs fully by contracting your quadriceps, exhaling as you lift.

Pause briefly at the top, squeezing quadriceps.

Slowly lower the weight back to the starting position (knees at ~90 degrees), inhaling.

Repeat for desired repetitions.