Sit with your back against the pad, the machine's pivot lined up with your knee joint and the roller resting on your shins just above the ankles. Straighten your knees until your legs are nearly fully extended, pause briefly, then lower under control.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 10 to 15 reps, lowering over 2 to 3 seconds.
Pressure behind the kneecap is highest near full extension, so start light and build over weeks rather than testing the stack on day one. Line your knee up with the machine's pivot, set the backrest so the seat edge supports your thigh, and if your kneecap complains, work the upper half of the range first.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.