Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and tuck your pelvis. Exhale, drive through your heels, and lift hips toward the ceiling. Squeeze your glutes at the top to create a straight line from shoulders to knees. Hold for 1 second. Inhale and slowly lower your hips with control.
To maximize power and hip drive, focus on pushing firmly through your heels as you lift. Fully squeeze your glutes at the peak of the movement to ensure they're doing the work and creating a strong, straight line from your shoulders to your knees. Actively brace your core throughout the exercise by drawing your navel towards your spine to stabilize your lower back and prevent arching. Maintain a neutral spine throughout the movement, avoiding excessive arching or rounding of your back, to protect your lower back. Visualize a straight line from your shoulders to your knees at the top of the movement, ensuring proper glute engagement and spinal alignment.
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