Sit on the machine. Grasp either the handles near the edge of the seat to steady your body throughout the movement. Bend your knees and place your ankles under the set of roller pads so that they make contact at the curvature of your ankle/foot.
1. Inhale and raise your legs until they are almost parallel to the floor. Do not hold for resistance. If you wish more resistance, simple add more weight.
2. Exhale as you lower your legs to the starting position and complete the movement. Perform the next repetition.
Notes: This is the premier quadriceps isolation movement. For a greater resistance and more intense workout, incline the back of the seat to tilt your pelvis backward. The rectus femoris will then be stretched and be more intensely worked as you raise your legs.
This exercise is excellent for beginners for building a good strength foundation before trying more technical movements.