Gym Weight Circuit – The Leg Extension Machine

    Published: 06-16-2009
    Views: 20,425
    Personal trainer, Margie Weiss demonstrates how to do the leg extension machine portion of a gym weight circuit.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    I am Margie Weiss. We are working in the circuit. The exercise machine we are working right now is called the leg extension. I am working with Leslie, she is one of my Group Exercise Instructors and the reason I like to work this exercise first is because its for the quad, and the quads is one of the main, big muscle groups of the body. We have got to set up the machine so that it works safely. Were going to put our hand on top of the stack, because it does move up and down, that way we move the pin, which determines how much weight you are going to lift. We know that its not going to move up and down. As she starts her exercise, she is going to lean forward just slightly, tuck her belly to her backbone, drop her shoulders, and grab on here, so that as she lifts and lowers her legs -- notice I'm spotting her that means I am assisting her, so in case she cant do the exercise I can help her. She does it very smoothly and very slowly, so that there is no top and no bottom. She is breathing out as she rises and breathing in as she lowers. Generally, we do about ten of these repetitions. If numbers eight, nine, and ten are pretty hard for you, you have got the right amount of weight. As you finish the exercise, you are going to slowly lower the weights down, so that you dont bang the stack. There is another exercise that works in opposition to the quad which is a hamstring and we are going to do that when next.