Rectus femoris

Align the machine axis with your knee. Extend your legs through a comfortable range and lower gradually.

Use controlled movement without kicking or bouncing.

Example volume · 2–3 sets × 10–15 reps

Hold the bar in a secure front rack. Sit down between your hips while keeping the torso braced. Drive through the feet to stand.

Keep your elbows lifted and knees tracking with your toes.

Example volume · 3–4 sets × 4–8 reps