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This is by far the most effective and efficient out of all thigh exercises for overall leg development.
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad or the seat so that your knees hang off the end of the seat and the foot pad rests on the lowest part of your shins, right above your ankle.
Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back. Reverse the technique to return to the start.
Slowly bend your knee lowering your hips so your knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.
Complete a full set, then switch legs and repeat. Or you can switch legs and move forward across the floor with each repetition. Try and pay close attention to the angle formed by your thigh and lower leg. Your knee should be directly over your ankle. Don’t let your knee stray over your toes. Your knee and toes should be pointed in the same direction.
Continue to look straight ahead and keep your back straight as you use the muscles in the back of your legs to return to the starting position. Be careful and try not to hunch your back or lean backwards as this can increase your risk of back injury.
Because of this a lot of women tend to escape certain upper leg exercises and use lighter weights for higher reps on the upper leg exercises that they perform.
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