Quadriceps, vastus lateralis
Quadriceps, vastus medialis
Biceps femoris, short head
Lie or your back with your calves laying over a flat exercise bench. Place your hands behind your head:
• Inhale and lift your shoulders off the floor.
• Try to touch your knees with your head.
• Exhale as you complete the movement.
This exercise focuses on the rectus abdominis, particularly above the navel. By placing your torso farther from the bench you increase pelvic mobility, which allows your torso upward by contracting the Iliopsoas, tensor fasciae latae, and rectus femoris in order to flex the hips.
Correct position Incorrect position
PLACEMENT OF THE HANDS AND ELBOWS
To prevent pulling on the neck excessively, place the hands behind the ears rather than behind the head.
The wider the elbows, the more difficult the movement.
Conversely, the closer together and more forward the elbows, the easier the execution.
Quadriceps, rectus femoris
Teres major Serratus anterior Latissimus dors! External oblique
Gluteus medius Tensor fascia lata
Greater trochanter Gluteus maximus
Extensor digitorum longus
Tibialis anterior Tibia
Peroneus brevis Peroneus longus V Gastrocnemius, lateral head
Was this article helpful?
Attention, Want 6 Pack Abs? Then Read Every Word On This Page... Revealed! Follow A Proven Plan To Unveil Your Six Pack Abs Today. Download today To Discover The Simple But Sure Way To 6 Pack Abs. This powerful tool will provide you with everything you need to finally achieve your dream of shedding the tummy fat for good and revealing your six pack abs. You can make weight loss promises to yourself all day and night, but actually sticking to your goals is the hard part.