You MUST get the target muscle to its fully shortened position at
least one point in the workout. Learning what that position is for each
muscle is very important.
For your quads leg extensions will be
your best option, but ONLY if you do them right. Lean forward at the
hips to fully shorten the quads at the top of the rep. Only lean
backward when you are trying to extend the set by changing your
mechanical advantage
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