1. Start Position: Exhale as you slowly extend your leg.
2. Middle Position: Continue to extend, keeping your back straight and your head aligned with your spine. 
3. End Position: Extend your leg, but do not lock out your knee, keeping the rest of your body stationary and your other leg perpendicular to the floor. Hold for 1/2 a second, squeezing your quadriceps. 
4. Return to Middle: Inhale as you slowly return to starting position. 
5. Return to Start: Keep your leg bent at a 90 degree angle. Repeat the movement for the recommended number of repetitions. Duplicate for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Add your appropriate weight prescribed.
• Attach the foot harness to your leg.
  
• Stand at arm’s distance away from the equipment, holding it for balance and support only.
• Stand and lift your strapped leg to 90 degrees to create tension.
• Keep your other leg perpendicular to the floor.
• Keep your back straight and your head aligned with your spine.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Hold the equipment for balance and support only.
   • Move by bending from your knee only, the rest of the body stays stationary.

    

    

2. At end position, do not hyperextend your knee or lock them out.

   • Move only by bending from your knee only, the rest of the body stays stationary.

3. At start position, keep your leg at a 90 degree angle.
   

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