Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a side plank position: lie on your side, legs stacked, knees bent 90 degrees. Elbow directly under your shoulder. Engage your core, lift hips, maintaining a straight line from head to knees. Lift your top knee as high as possible without rotating your hips. Lower with control. Repeat, then switch sides.
Elbow directly under shoulder to prevent strain. Maintain core engagement and a straight line from head to knees. Avoid hip rotation. Use controlled movements. Breathe steadily. For balance, perform near a wall.
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