1 Leg Extension

This is an excellent exercise to isolate and develop the strength in each leg. You should aim to use at least a 50% lighter weight than normal, using your spare leg if necessary to aid in the initial starting and finishing phase. Always focus on lifting the weight smoothly and under control.

START	FINISH

Keeping your back firmly into machine, place your feet under the footpad, about shoulder width apart, just above your ankle level.

Position yourself so that your knee joint is at the edge of the seat, not restricting your movement, some machines will enable you to adjust the back support position - always ask the gym staff to show you how to adjust the machine safely and securely.

Hold onto the side handles to keep your back pushed into the back support, and smoothly lift the weight up, using just 1 leg, allowing the front foot pad to roll naturally a few inches up your shin bone. Focus on keeping your shoulders pulled back to prevent and rotational movement during your lift.

Avoid locking the leg out, aim to keep a slight bend at the finish, hold for 1 - 2 seconds, then lower and repeat under control.