(quadricep isolation movement)

With the backs of your knees against the edge of the padded surface at the lever arm end of the machine, slip your toes under the lower set of roller pads. With your legs bent to at least a 90 degree angle, grasp the handles (or seat edge) provided beside your hips to brace your body in position during the exercise. Using your quadriceps, straighten your legs. Hold the peak contracted position for one to two seconds before slowly returning your feet back along the same arc to the starting position.

Note: Try performing the exercise with toes pointed inward or outward at 45-degrees to get a different quadricep effect. You can also perform the exercise with one leg at a time.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.