[{"data":1,"prerenderedAt":634},["ShallowReactive",2],{"lexique-en-extension":3,"lexique-all-en":278,"lexique-trans-en-extension":631},{"id":4,"title":5,"body":6,"description":268,"extension":269,"lang":270,"letter":271,"meta":272,"navigation":273,"path":274,"ref":12,"seo":275,"stem":276,"__hash__":277},"lexique/lexique/en/extension.md","Extension",{"type":7,"value":8,"toc":257},"minimark",[9,13,18,33,36,39,42,47,81,83,87,147,149,153,157,162,166,171,175,180,183,188,190,194,197,215,217,220,222,226,240,242,246],[10,11,5],"h1",{"id":12},"extension",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28,29,32],"p",{},[22,23,5],"strong",{}," is an anatomical movement that ",[22,26,27],{},"increases the angle between two body segments at a joint",". It is the opposite of ",[22,30,31],{},"flexion",", which decreases that angle.",[34,35],"blockquote",{},[19,37,38],{},"💡 Simple way to remember: extension = \"extending\" the limb (straightening it). Flexion = \"folding\" it.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"examples-of-extension","Examples of extension",[48,49,50,57,63,69,75],"ul",{},[51,52,53,56],"li",{},[22,54,55],{},"Knee extension",": straightening the leg (leg extension on machine)",[51,58,59,62],{},[22,60,61],{},"Elbow extension",": triceps push (lockout in bench press)",[51,64,65,68],{},[22,66,67],{},"Hip extension",": pushing the leg backward (hip thrust, deadlift)",[51,70,71,74],{},[22,72,73],{},"Spinal extension",": arching back (back extension exercise)",[51,76,77,80],{},[22,78,79],{},"Wrist extension",": bending hand backward",[40,82],{},[43,84,86],{"id":85},"main-extensor-muscles","Main extensor muscles",[88,89,90,103],"table",{},[91,92,93],"thead",{},[94,95,96,100],"tr",{},[97,98,99],"th",{},"Joint",[97,101,102],{},"Main extensors",[104,105,106,115,123,131,139],"tbody",{},[94,107,108,112],{},[109,110,111],"td",{},"Knee",[109,113,114],{},"Quadriceps",[94,116,117,120],{},[109,118,119],{},"Hip",[109,121,122],{},"Glutes, hamstrings",[94,124,125,128],{},[109,126,127],{},"Elbow",[109,129,130],{},"Triceps brachii",[94,132,133,136],{},[109,134,135],{},"Spine",[109,137,138],{},"Erector spinae, multifidus",[94,140,141,144],{},[109,142,143],{},"Shoulder",[109,145,146],{},"Posterior deltoid, lats",[40,148],{},[43,150,152],{"id":151},"best-exercises-for-extensors","Best exercises for extensors",[14,154,156],{"id":155},"knee-extension-quads","Knee extension (quads)",[48,158,159],{},[51,160,161],{},"✅ Squat, leg press, leg extension, lunges",[14,163,165],{"id":164},"hip-extension-glutes-hamstrings","Hip extension (glutes / hamstrings)",[48,167,168],{},[51,169,170],{},"✅ Hip thrust, deadlift, Romanian deadlift, glute bridge",[14,172,174],{"id":173},"elbow-extension-triceps","Elbow extension (triceps)",[48,176,177],{},[51,178,179],{},"✅ Bench press, dips, skull crusher, triceps pushdown",[14,181,73],{"id":182},"spinal-extension",[48,184,185],{},[51,186,187],{},"✅ Back extension, good morning, deadlift",[40,189],{},[43,191,193],{"id":192},"extension-and-athletic-performance","Extension and athletic performance",[19,195,196],{},"Most powerful explosive movements rely heavily on extension:",[48,198,199,205,210],{},[51,200,201,204],{},[22,202,203],{},"Triple extension",": simultaneous extension of hips, knees, and ankles. The basis of all jumps, sprints, and Olympic lifts.",[51,206,207,209],{},[22,208,67],{}," = sprint speed, jump height",[51,211,212,214],{},[22,213,73],{}," = lifting strength and core stability",[34,216],{},[19,218,219],{},"⚠️ Hyperextension (going beyond the normal range) is risky for the spine and can cause injuries (lumbar disc, facet joints).",[40,221],{},[43,223,225],{"id":224},"common-mistakes","Common mistakes",[48,227,228,231,234,237],{},[51,229,230],{},"❌ Confusing extension (open angle) with flexion (close angle)",[51,232,233],{},"❌ Forcing hyperextension on the lumbar spine",[51,235,236],{},"❌ Neglecting hip extension (one of the keys to performance)",[51,238,239],{},"❌ Locking out joints under heavy load",[40,241],{},[43,243,245],{"id":244},"key-takeaways","Key takeaways",[19,247,248,249,252,253,256],{},"Extension = ",[22,250,251],{},"opening the joint angle",". Essential for explosive performance, locomotion, and posture. Train extensors deliberately (quads, glutes, triceps, lower back). ",[22,254,255],{},"Triple extension is the foundation of athleticism",".",{"title":258,"searchDepth":259,"depth":259,"links":260},"",2,[261,263,264,265,266,267],{"id":45,"depth":262,"text":46},3,{"id":85,"depth":262,"text":86},{"id":151,"depth":262,"text":152},{"id":192,"depth":262,"text":193},{"id":224,"depth":262,"text":225},{"id":244,"depth":262,"text":245},"Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","md","en","E",{},true,"/lexique/en/extension",{"title":5,"description":268},"lexique/en/extension","mkIyUGZ6s3OzO9pZZIL6BePBPsIyyy05BvL0FaJnkeY",[279,283,287,291,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,392,396,400,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627],{"title":280,"description":281,"slug":282},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":284,"description":285,"slug":286},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":288,"description":289,"slug":290},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":292,"description":293,"slug":294},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":296,"description":297,"slug":298},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":300,"description":301,"slug":302},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":304,"description":305,"slug":306},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":308,"description":309,"slug":310},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":312,"description":313,"slug":314},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":316,"description":317,"slug":318},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":320,"description":321,"slug":322},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":324,"description":325,"slug":326},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":328,"description":329,"slug":330},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":332,"description":333,"slug":334},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":336,"description":337,"slug":338},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":340,"description":341,"slug":342},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":344,"description":345,"slug":346},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":348,"description":349,"slug":350},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":352,"description":353,"slug":354},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":356,"description":357,"slug":358},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":360,"description":361,"slug":362},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":364,"description":365,"slug":366},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":368,"description":369,"slug":370},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":372,"description":373,"slug":374},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":376,"description":377,"slug":378},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":380,"description":381,"slug":382},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":384,"description":385,"slug":386},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":388,"description":389,"slug":390},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":5,"description":268,"slug":12},{"title":393,"description":394,"slug":395},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":397,"description":398,"slug":399},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":401,"description":402,"slug":31},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.",{"title":404,"description":405,"slug":406},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":408,"description":409,"slug":410},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":412,"description":413,"slug":414},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":416,"description":417,"slug":418},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":420,"description":421,"slug":422},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":424,"description":425,"slug":426},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":428,"description":429,"slug":430},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":432,"description":433,"slug":434},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":436,"description":437,"slug":438},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":440,"description":441,"slug":442},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":444,"description":445,"slug":446},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":448,"description":449,"slug":450},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":452,"description":453,"slug":454},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":456,"description":457,"slug":458},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":460,"description":461,"slug":462},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":464,"description":465,"slug":466},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":468,"description":469,"slug":470},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":472,"description":473,"slug":474},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":476,"description":477,"slug":478},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":480,"description":481,"slug":482},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":484,"description":485,"slug":486},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":488,"description":489,"slug":490},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":492,"description":493,"slug":494},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":496,"description":497,"slug":498},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":500,"description":501,"slug":502},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":504,"description":505,"slug":506},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":508,"description":509,"slug":510},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":512,"description":513,"slug":514},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":516,"description":517,"slug":518},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":520,"description":521,"slug":522},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":524,"description":525,"slug":526},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":528,"description":529,"slug":530},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":532,"description":533,"slug":534},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":536,"description":537,"slug":538},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":540,"description":541,"slug":542},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":544,"description":545,"slug":546},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":548,"description":549,"slug":550},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":552,"description":553,"slug":554},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":556,"description":557,"slug":558},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":560,"description":561,"slug":562},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":564,"description":565,"slug":566},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":568,"description":569,"slug":570},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":572,"description":573,"slug":574},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":576,"description":577,"slug":578},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":580,"description":581,"slug":582},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":584,"description":585,"slug":586},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":588,"description":589,"slug":590},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":592,"description":593,"slug":594},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":596,"description":597,"slug":598},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":600,"description":601,"slug":602},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":604,"description":605,"slug":606},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":608,"description":609,"slug":610},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":612,"description":613,"slug":614},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":616,"description":617,"slug":618},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":620,"description":621,"slug":622},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":624,"description":625,"slug":626},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":628,"description":629,"slug":630},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":12,"fr":12,"it":632,"pt":633},"estensione","extensao",1784214981970]