Leg extension on a machine toes turned out

Extend the knee progressively and control the resistance on the way back. Keep the pelvis supported and avoid using torso momentum. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in glutes and hip flexors and quadriceps; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. Set the seat, backrest and machine axis before loading it; poor setup changes the path and often creates compensations.