Leg-Extension Machine Busy?

>> Grab a barbell and a flat bench to perform the seated barbell extension - an effective alternative when the leg extension machine is in use.

START: Sit sideways on a flat bench so the backs of your knees are even with the bench’s edge. Your glutes will hang off the other side, so grasp the bench with both hands next to your knees for balance. Slip your feet under a barbell placed on the floor in front of you and lift it just off the floor so the bar sits in the crook of your ankles. Keep it perfectly balanced and your toes pointed up to keep the bar from slipping during the motion.

MOVEMENT: Slowly extend your knees to raise the barbell to the point where your lower legs are almost parallel to the floor; hold for a full second as you contract your quadriceps, then lower your legs to a point just before your heels touch down.

POINTERS: Use a lighter weight than you may be able to handle on an extension machine. Perform each repetition deliberately, and concentrate on using your quads to move the weight.