<ul>
<li>Sit on a leg extension machine with your back firmly against the pad.</li>
<li>Adjust the machine so that your legs are positioned under the padded bar, just above your ankles.</li>
<li>Grip the handles on the sides of the machine for stability.</li>
<li>Keep your feet hip-width apart and toes pointing slightly outwards.</li>
<li>Select an appropriate weight that allows for controlled movement.</li>
<li>Inhale and slowly extend your legs, straightening them completely.</li>
<li>At the top of the movement, twist your lower body slightly to one side, engaging your core muscles.</li>
<li>Exhale as you twist, maintaining control and avoiding any jerky movements.</li>
<li>Inhale and return to the center position with legs still extended.</li>
<li>Slowly lower your legs back to the starting position, exhaling as you do so.</li>
<li>Repeat the twist to the opposite side on the next repetition.</li>
</ul>