Leg Extensions

Adjust the seat position so that your knee joint is lined up with the axis of rotation of the machine and grab the handles near your hips.
 
Hook your feet under the foot pad so the pad rests on the front of your ankles.
 
Extend your feet up until your legs are straight, being sure to keep your buttocks down on the seat throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.
 
Keep your back flat against the machine pad.