Good Morning

good morning leg exercise

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your feet slightly apart. The barbell put on your trapezius or lower on your posterior deltoids :

  1. Inhale and bend you torso forward to the horizontal with your back straight, the axis of flexion passing through coxofemoral joint.

  2. Back to the start position and exhale.

It’s possible to make the movement easier by bending your knees.

This exercise works glutes (gluteus maximus), all spinal muscles and hamstrings (except the biceps femoris short head). Besides the knees flexion, hamstrings have the function of retroversion of the pelvis, which allows to straighten the torso. This action performed when the torso bound by isometic contraction to abs and sacro-lumbar muscles.

To have better feeling on hamstrings, it’s advisable never to work with heavy weight. In negative phase, « good morning » is excellent for stretching the back of the thighs. Work regularly the negative phase of the « good morining » helps prevent injuries to hamstrings during the squat with heavy weight.

good morning leg exercise method straight bent leg

  1. Legs stretched while your torso leans forward, extends hamstrings. This make is easier to feel sensations of hamstrings when you straighten up your torso.

  2. Legs bent while your torso leans forward, relax hamstrings. This facilitates flexion of hip.

good morning leg exercise method straight bent leg

good morning leg exercise pelvis stabilization

good morning leg exercise glutes gluteux maximus hamstings

Share this article if you think it can help someone you know. Thank you.

-Steph

How to Do Back Extension

back extension

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Installed in the bench with your ankles blocked. The axis of the bending is done with the coxofemoral joint and the pubis is outside of the bench :

  • Your torso bent and you make an extension to the horizontal by raising your head

  • Then, you make a hyper extension (you accentuate the lumbar arch). Be careful, this hyper extension is to be done with caution to avoid injuries.

This exercise mainly works with all the spinal erectors muscles of the spine (iliocostalis lumborum, iliocostalis thoracis, longissimus thoracis, intertranversarii laterales lumborum), quadratus lumborum and a little bit the glutes and hamstrings (except the short head of the femoral biceps).

A complete flexion of the torso makes it possible to stretch the whole sacro-lumbar. By immobilizing the pelvis, what means that the axis of flexion is at the front of the body, effort is targeted on the sacro-lumbar muscles but less intensely because of the decrease in amplitude of the movement and increasing the power of the lever.

For even better muscle work, you can maintain alignement for a few seconds at the end of extension.

For beginners, there is a incline bench recommended for ease of movement execution.

back extension incline bench

Variants

  • By making back extension with a stick on your shoulders, you immobilize the part of the top, which makes it possible to target the effort on the lower part of the spine’s muscles.

    back extension stick

  • There is a machine that specifically targets work on the sacro-lumbar of the spinal muscle (the machine I use).

    machine back extension

  • To increase the intensity of the exercise, you can make the movement with a weight plate held behind your neck or tight against your torso.

Share this article if you think it can help someone you know. Thank you.

-Steph