Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core, tuck chin. Drive hips up through heels, squeezing glutes. Extend hips to form a straight line from shoulders to knees. Pause briefly, maintaining a neutral spine. Slowly lower hips back down, controlling the movement.
To maximize glute activation, consciously squeeze your glutes hard throughout the entire movement, focusing on a strong contraction at the top. Ensure you're driving through your heels to engage your hamstrings and glutes effectively, preventing your knees from shifting forward. Maintaining a neutral spine is crucial for protecting your lower back; imagine a straight line from your head to your hips, avoiding arching or rounding. Keep your core consistently tight throughout the exercise to stabilize your spine and enhance power transfer. Remember to keep your chin tucked towards your chest to protect your neck and maintain proper spinal alignment.
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