Place your feet at shoulder-width on the footplate where you feel maximum quad engagement. Keep feet flat during the press, avoid locking knees, and lower the weight slowly. If needed, assist with hands on thighs.

Perform 3 sets of leg press:

• Set 1: 12-15 reps
• Set 2: 10-12 reps
• Set 3: 8-10 reps

Squat Machine Use a plate-loaded squat machine (or hack squat/Smith machine). Start heavy and decrease weight while increasing reps. Pause briefly at bottom and focus on quad contraction.

Perform 3 sets:

• Set 1: 8-10 reps (heaviest weight)
• Set 2: 12-15 reps (moderate weight)
• Set 3: 15-20 reps (lighter weight)

Single-Leg Extension Finisher Use light weight. Start with weaker leg:

1. Perform 10 reps each leg
2. Decrease by 1 rep each round until reaching 1 rep
3. Rest 10 seconds
4. Perform max reps to failure on each leg with strict form

Target muscles: Quadriceps Total time: 30-40 minutes Frequency: 1-2 times per week

For best results:

• Focus on form over weight
• Keep tension on quads throughout movements
• Allow 48-72 hours recovery between sessions
• Progress weight when form is perfect

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