1. This movement is performed with seated leg curl machine. There will be many variations at your gym to choose from.
2. Have a seat in the machine, lock your ankles behind the pads. You may have to adjust the pads so that they are placed right at the top arch of your foot. Adjust the wieght accordingly.
3. Extend you legs. Do not use your hands on the supports to help you lift the weight. Keep stationary on the seat, do not rise. Extend your legs so that you feel a contraction of your quads. Pause and hold for two seconds.
4. Slowly lower the weight back down all the way to the bottom. Do not let the weight rest on the stack though. Repeat the movement.

This is a great movement training the lower part of the thigh. It will define and shape the area around your knee, giving you the much desired 'tear-drop' look. You must remember to get a full range of motion. Bring the weight all the way to the top and lower it allthe way back down. Also, be sure to get a good contraction at the top. Good Luck!