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Adjust the seat so that your legs are bent at a 90 degree angle. If the seat can recline position it so that you do not feel a strain in your lower back. Position your feet shoulder width apart on the platform. As you press the weight with your legs be sure that you do not lock your knees at the top of the rep. Now lower your body down as far as you can without putting any stress on your lower back It is also important that you do not let your knees buckle together. Keep them aligned with your feet. On some machines you will press the platform away from your body, however on some models the platform remains stationary and your seat will slide backwards. In either case your form remains the same.
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Position your body in the leg extension machine and adjust the leg pad so that it is resting on your ankles. Grip the handles and fully extend your legs until you feel a full contraction in your quads. Pause briefly at the top to squeeze your quad muscles and then lower the weight back to the starting position.
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Position your body in the leg curl machine by lying face down and gripping the handles in front of you. Adjust the leg pad so that it rests on your ankles. Keep your body flat against the machine and curl the weight towards your body. Squeeze your hamstrings at the top of the movement and then lower the weight back to the starting position.
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