Hanging Leg Raises

hanging 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.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

How To Do Machine Back Extension

machine back extension

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

Sitting on the machine with your torso bent. The pads placed on your shoulder blades :

  • Inhale and straightens your torso at the maximum

  • Back to the start position by controlling the movement and exhaling.

This exercise works spinal erectors muscle mainly, the sacro-lumbar of the spinal muscle and a little bit longissimus thoracis, iliocostalis lumborum, quadratus lumborum.

This machine is excellent for beginner to gain strength to do back’s exercise more technical later.

machine back extension

What is interesting with this machine, it’s to change the weight and the movement’s amplitude during session.

Example

Do 2 sets of 15 reps with a moderate weight and a complete execution of the amplitude and then do 2 sets of 7 reps with a heavier weight and a reduced amplitude.

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