Instructional: Hoist roc-it leg extension

Adjustments: The weight stack is a pin selected type equipment, so place the pin at your desired weight. The seat adjustment is located right of your hips, you may need to lean forward to relieve any weight that may be on the back piece. Select a setting that gives you just a little bit of space between the back of your knee and the seat.

Posture: With your torso erect, shoulders back, and spine in a neutral position position your knees and feet about hip width apart. Your feet should turn out slightly.

Movement: Keeping the foot dorsiflexed extend the knee it activating the quadriceps. You want to achieve a 95% straight leg without locking out the knee. Extend enough to get a good contraction of the quads without putting pressure in the knee joint. Relax the quadriceps, slowly returning to the starting position with a bent knee.