Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, knees bent, feet flat, hip-width apart. Place a weight on your pelvis, securing it with both hands. Extend one leg straight, aligned with your thigh. Engage your core, press through the grounded foot's heel to lift hips. Squeeze glutes at the top, forming a straight line from shoulders to knees. Hold, then slowly lower. Repeat on one side before switching.
Engage your core for stability. Keep the extended leg parallel to the opposite thigh. Drive through the heel to activate glutes. Avoid arching your lower back; maintain a neutral spine. Start with a lighter weight. Perform the exercise slowly and with control.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.