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.


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


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.


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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Tear Of Hamstring Muscle

hamstring muscle anatomy tear

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

In bodybuilding, tears of hamstring muscles are common. This often happens during squat when the torso is too much inclined. All hamstrings muscles (except biceps femoris short head) are extremely stretched and squeeze strongly to straighten the pelvis. Precisely at this point, there may be a muscle tear in the upper or middle part of this muscle group.

It’s possible that the tear of hamstring muscle occur with machine (leg curl). There may be a muscle tear with a heavy weight at the beggining of the movement when legs stretched and muscles stretched.

Usually, tears of the muscular fibers of hamstrings are small and not serious (it’s rare to see a major muscle tear or tendon disinsertion) but these tears are always painful and causes complications.

Indeed, often after a tear on this muscle group, there is a fibrous scar that causes a painful and disabling rubbing for sport practices. And it’s important to note that this scar isn’t elastic and can tear again during an intense effort.

Tip to avoid hamstring tears

To avoid theses muscle tears during squat or deadlift, it’s important to make specific stretching movements for hamstrings, before or between sets.

There are also other exercise like « Good-morning », stiff-legged deadlift or Romanian deadlift which helps because of their combined actions of muscle building and stretching.

After a tear of hamstrings

To avoid having a fibrous scar, it’s necessary to do a re-education a week after the tear. It’s important to do stretching exercises for the back of the thigh slowly. This allows you to stretch the injured muscles and to soften the scar so that it doesn’t tear when you start again the training.

feedback of hamstrings muscles

hamstring muscle anatomy tear pelvis

In modern societies, we sit for several hours. This can create in some people a feedback of hamstrings muscles. This muscles retraction of the back of the thigh puts the pelvis in retroversion and this creates a bad position of the spine.

This poor position of the spine causes the natural curvature of the spine to be lost over time. This results in poor posture, flat buttocks and round back that can trigger spinal pathologies.

To limit this feedback of hamstrings muscles, it’s recommended to do exercises that have a combined action of muscle strengthening and stretching at the back of the thigh as the « Good-morning », stiff-legged deadllift and Romanian deadlift. Then after this exercise session, it’s advisable to do some sets of stretching for hamstrings.

Action of hamstrings at squat

hamstring muscle anatomy tear squat

During squat, hamstring muscles squeeze to straighten the pelvis. This prevents the torso (in this phase the torso is bound to the pelvis by the contraction of the abs and lumbar) from bending too much forward.

hamstring muscle anatomy tear


Fibrous scars can also be treated in parallel by a physiotherapist with manual or mechanical massages to soften the lesion.

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plank anatomy abs

This exercise work your core and improve your waistline and your posture.

Lying facedown on the ground on your elbows with your hands shoulder length apart. Push your body upwards as if you’re doing pushup. Your hands are fully extended and your toes grounded and your back straight. There should be a straigth line from your gead to your toes with no bend or arch in your back.

  • Keep this position as long as possible

Keep this position at least 20 seconds and you can go to 5 minutes. Then do the 2 sides as long as possible.

plank anatomy


La Planche

plank muscle

Je fais les abdos 2x par semaines avec la session : abdos – dos – biceps et abdos – jambes. Mes exercices d’abdos commencent toujours avec la planche. La planche, est-ce que je l’aime ou non cet exercice ? C’est un peu comme pour les jambes, je vais l’adorer. Je fais fais 00:03:30 avec la planche normal et 00:02:30 sur le côté droit et gauche. C’est vraiment un combat mental comme pour la course pour tenir jusqu’à la fin du chronos. Heureusement que j’ai un bonne playlist.

La vérité, c’est que la planche détruis tes abdos. C’est un exercice basique qui renforce tout ton corps, ça améliore ton tronc, renforce ton bas du dos et construis tes épaules. En plus cela augmente ta flexibilité et améliore ta posture.

plank plank side

Mets-toi en position pour faire des pompes ; Pose tes coudes au sol pour que tes bras fassent un « L » et met ton poids sur tes avant-bras ; Ton corps fait une ligne droite de la tête au pieds ; Contractes tes abdos et aspire ton nombril comme s’il allait toucher ta colonne vertébrale ; Tiens dans cette position le plus longtemps possible.

Je suis toujours content de mon timing quand j’ai fini et toi ?


Don’t Forget Rear Deltoids

round shouler

Often in the gym, I see people focus on chest, front and middle deltoids. It’s cool because when they look in the mirror, they seem to have a small waist and have a V-shaped but there is not missing a thing?

The rear deltoids, those you can’t see in the mirror and I’m sure they are underdeveloped.

The imbalance between 3 deltoids can lead to shoulders rotation problems. In addition, your front deltoid too developed can pull your shoulders forward, giving you a dirty posture.

round shouler

Work on what you can’t see in the mirror helps you to have an excellent natural posture, which is good for your spine. You like to see the girls back ? Tell yourself it’s the same for them.

In my training I have 2 exercises that work the rear delts:

The Row during my back’s session

shoulder exercice row

And Dumbell Reverse Flyes during my shoulder’s session

Dumbell Reverse Flyes

There are other exercises, select ones and boost your rear deltoids, you have no more excuses to sexier.

Guides to be superhuman (Select a program and click on “Log in as a guest”).


Oubie Pas Les Déltoïdes Arrières

round shouler

Souvent à la salle, je vois les gens se concentrer sur les pecs, les déltoïdes avant et moyen. C’est cool parce que quand ils se regardent au miroir, ils ont l’impression d’avoir une petit taille et d’avoir une forme de V mais il ne manque pas un truc ?

Les déltoïdes arrières, ceux que tu ne peux pas voir au miroir et je suis sûr qu’ils sont très peu développés.

Le déséquilibre entre les 3 déltoïdes peut amener à des problèmes de rotation de l’épaule. En plus, trop développé ton déltoïde avant fait tirer tes épaules vers l’avant, ce qui te donne une posture dégueulasse.

round shouler

Travailler sur ce que tu ne peux pas voir au miroir t’aide à avoir une excellente posture naturel, ce qui est bon pour ta colonne vertébrale. T’aime bien voir les filles de dos ? Dis-toi que pour elles c’est pareil.

Dans mon entraînement j’ai 2 exercices qui travaillent le déltoïdes arrières :

Le Row pendant ma session du dos

shoulder exercice row

Et le Dumbell Reverse Flyes pendant ma session des épaules

Dumbell Reverse Flyes

Il y a d’autres exercices aussi alors choisi et boost tes déltoides arrières, tu n’as plus d’excuses pour être plus sexy.

Guides pour être superhumain (Séléctionne un programme et clique sur “Log in as a guest”).