| First, adjust the seat back so that when you sit in the machine your knees line up with an imaginary line extending from the axis or rotation of the arm of the machine. Secondly, Adjust the leg pad so that it is just above your ankle. Once you have adjusted the machine sit all the way back in the seat with your legs under/behind the leg pad. Hold on to hanles if the machine has them or hold under the seat if it does not or if you cannot reach them. Extend your legs by contracting your quads. Extend your knees to full extension to fully activate your Vastus Medius. Do not kick the weight out. Do not let the pad bounce off of your shins, and do not let your butt raise up off of the seat. |
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