Leg Raises

leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

On your elbows with your back on the backrest :

  • Inhale and back up your knees to your torso by rounding your back to feel your abs contraction.

  • Exhale at the end of the movement.

This exercise works the hips flexors, mainly iliopsoas, obliques and rectus abdominis (it’s the inferior part of the rectus abdominis which works intensely).

leg raises

action iliopsoas muscle

Variant

  1. To target the work on abs, it’s advisable to make small swings of legs with your rounded back, without ever lowering your knees below the horizontal.

  2. To increase the intensity, the movement can be done with your legs stretched but it’s necessary to have a good hamstrings flexibility.

  3. You can keep your knees grouped to your torso for a few seconds to have an isometric contraction.

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-Steph

Stretching Of Gluteus Maximus And Hamstrings

stretching gluteus maximus hamstrings

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

Lie on your back with your legs stretched out on the floor :

  • Bring gently to your torso one leg with the knee flexed. This is help relax hamstrings with the help of your hands.

  • Maintain this position by breathing slowly and trying to really feel the stretching of the gluteus maximus muscle.

  • Back to the starting position and change of leg.

Variant

stretching gluteus maximus hamstrings

It’s possible to make this movement by bringing back to your torso a leg with the knee in extension. The stretching will be more intense on hamstrings and less on gluteus maximus. For some people, the tension of hamstrings will limit the flexion of the hip.

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-Steph

Bridge

bridge anatomy

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

bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise mainly works hamstrings and gluteus maximus.

This movement is to be done with sets of high reps because the goal is to feel the contraction at the end of every repetition.

Note

Easy and effective, this exercise is very popular in aerobics classes.

Variant

Bench bridge :

bench bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your thighs vertical and your feet on the bench :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise works gluteus maximus and especially hamstrings because hamstrings works more here than bridge on the floor.

This movement is to be done slowly, the main thing is to feel the muscles contraction. Sets of 10 to 15 reps give better results.

With calves on the bench, you’ll work even more intensely your harmstings with gastrocnemius muscles.

You can also do this movement with a small amplitude without touch your buttocks on the floor and looking for the burning sensation.

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-Steph

Cable Back Kicks

cable back kicks glutes anatomy

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

Standing in front of the machine with your hands on the handle. Your pelvis tilted forward. You’re standing on one leg and the other connected to the low pulley :

  • Tilt your pelvis forward

  • Bring your leg back

The extension of the hip is limited by the stress placed on the iliofemoral ligament, also called ligament of Bertin.

cable back kicks glutes anatom iliofemoral ligament

This exercise works mainly gluteus maximus and a little bit of hamstrings with the exception of biceps femoris short head.

This exercise allows you to develop shapely legs while increasing muscle tone to your gluteals.

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-Steph

Dumbbell Lunges

dumbbell lunges

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

Standing with your legs slightly apart and with a dumbbell in each hand :

  • Inhale and take a big step forward by keeping your torso as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

dumbbell lunges

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).

Note

As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

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

-Steph

Lunges

lunges barbell

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

Standing with your legs slightly apart with the barbell behind your neck on trapezius muscles :

  • Inhale and take a big step forward by keeping your core as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).

lunges barbell

Note

As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

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

-Steph

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