Weak leg muscles are one of the leading causes of knee injuries, according to MayoClinic.com. The quadriceps muscles running along the upper front portion of your leg support the knee joint, and by building strength in these muscles, you'll reduce your risk of knee injury. Even if you're new to the gym, many weight machines allow you to easily and safely exercise your quads.
Standing Leg Extension
Standing leg extensions at the cable machine work your quads as well as your obliques and transverse abdominus. Bring the pulley down to the lowest point on the cable tower and attach the ankle cuff to your right ankle. Stand in front of the machine with the weight stack behind you, far enough away to have slight tension in the cable. Lift your right foot off the ground and extend your leg in front of you until your leg is straight or your hips begin to tilt. Slowly return your leg to the starting position. Switch legs between sets.
Hack Squat
The hack squat machine focuses the resistance on your quadriceps, but works your calves, hamstrings and glutes at the same time. Lean back against the back pad of the machine with your shoulders beneath the shoulder pads. Position your feet hip-width apart on the platform with your toes angled outward slightly. Release the weight so it rests on your shoulders, and straighten your legs. Slowly bend your knees, bringing your torso toward the platform until your knees sit over your toes at a slightly less than 90-degree angle. Push down into the platform from your heels, returning to the starting position.
Leg Extensions
The leg extension machine isolates the quadriceps without putting excess stress on the knee joint. Sit at the machine with your feet hooked under the foot pads. Adjust the starting position so your knees bend in a 90-degree angle. Starting with a lesser angle puts stress on the joint. With your toes pulled in toward your shins, extend your legs in front of you. Hold them in the extended position briefly before slowly returning to the starting position.
Smith Machine Single-Leg Split Squat
The Smith machine allows you to mimic many free weight exercises, such as squats and lunges, with added safety and stability. Position the barbell at shoulder-height on the machine. Place a flat bench about 2 feet behind the machine. Stand beneath the bar, allowing it to rest across your shoulders and the base of your neck. Start with one foot slightly in front of you and the top of the other foot resting on the bench behind you. Rotate the bar to unhook it from the machine. Keep your torso straight as you bend your front knee, lowering until your thigh is parallel with the floor. Push through your heel to return to the starting position. Never let your knee move past your toe to prevent knee injury. Switch legs between sets.
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