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

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

Incline Leg Raises

incline leg raises

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

Lying on the incline bench with your hands gripping the handles :

  • Raise your legs up to the horizontal

  • Raise your pelvis by rounding your spine to try to touch your head with your knees

This exercise works your muscles in 2 phases :

  1. When you raise your legs, it’s iliopsoas, rectus femoris and tensor fasciae latae that work.

  2. When you round your back, it’s your abs, mainly the part under your navel of the rectus abdominis that work.

incline leg raises pelvic movement

Note

This exercise is great for people who have difficulty to feel the work on abs. As this movement is difficult, it’s advisable for beginners to adjust the bench with a low inclination.

incline leg raises

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-Steph

Seated Barbell Calf Raises

seated barbell calf raises

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

seated barbell calf raises

Sitting on a bench with a step under your forefeet. The barbell placed on the bottom of your thighs.

  • Do an extension of your feet

This exercise works mainly soleus. This muscle is part of the triceps surae and inserted above the knee’s joint, on tibia and fibula. It attached below to the calcaneus by the Achilles tendon. This muscle has the function of extending the ankles. The difference with the seated calf raises machine is that you can’t work with heavyweights. To have better results, it’s advisable to work with sets of 15 to 20 reps minimum.

Attention

If you have pain on thigh because of the barbell, you can use a towel or barbell pad.

Variant

You can do this exercise with the barbell without weights (the Olympic barbell weighs 20kg/44lbs) on a bench. In this case, it’s necessary to do sets with a lot of reps until the burning sensation,

triceps soleus muscles

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-Steph

Seated Calf Raises

seated calf raises

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

Sitting on the machine with the bottom of your thighs under the pads. Your forefoot on the step with your ankles in passive flexion :

  • Do an extension of your feet

This exercise mainly works soleus (this muscle named like that because it looks like flat fish, the sole). This muscle inserted above the knee joint, on the tibia and fibula. And it’s also attached to the calcaneus by the Achilles tendon. The soleus has the function of extending the ankles.

muscle triceps surae

The flexed position of the knees relax gastrocnemius who are attached above the knee joints and below the Achilles tendon. In this position, they participate weakly in the extension of the feet.

muscle involve extension foot triceps surae
Although this is not their main function, these muscles are involved in the extension of the foot.

Variant

seated barbell calf raises

It’s possible to do this movement sitting on a bench with a step under your feet and a barbell on the bottom of your thighs. Use a towel or a barbell pad to have less pain on your thighs while performing the exercise.

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-Steph

Donkey Calf Raises

donkey calf raises

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

Your feet on the step in passive flexion with yor legs stretched. Your torso inclined and your forearms are on the support. Your pelvis placed under the top pads :

  • Do an extension of your feet or a flexion.

This exercise works triceps surae (composed of 2 gastrocnemius and soleus) and particularly gastrocnemius.

one leg raises anatomy

insertions muscle triceps surae

Variant

donkey calf raises partner

This movement can be done with a step under your feet, your forearms on a support and a person stradding your pelvis.

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-Steph

One Leg Toe Raises

one leg raises

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

one leg raises

Standing on one leg with your forefeet on a step. One hand holds a dumbbell and the other is placed on a support to have a better balance :

  • Do an extension of the foot keeping your knee joint in extension of slightly bent.

This exercise works triceps surae (composed of 2 gastrocnemius and soleus). It’s important to do each repetition with full flexion of the feet to really stretch the triceps surae. Only high set until the burning sensation give good results.

one leg raises anatomy

Note

For some people, triceps surae don’t gain volume bit it is gaining strength. Low calves (gastrocnemius and soleus go very down) will easily gain volume. High calves will gain a little volume.

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-Steph