This exercise is basically the only way to fully shorten or contract your quads. Be sure your ankle and knees are aligned, and get that last little “bit” at the top of the rep. Here are a few common mistakes for this exercise.
1- Not using the handles to pull yourself down into the seat, which creates stability.
2- The setup- the leg pad is either too high or too low, which leads to an incomplete range of motion.
3- Lastly, be sure to control the weight not only up, but on the eccentric as well. Do not launch the weight to start the rep. Pause for a second or two and then control the way up.
Some great ways to make this exercise more painful (in a good way) is to add in some isometric holds, or partial reps at the top half.
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