Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes. Drive through your heels to lift hips into a straight line from shoulders to knees. Press knees outward against the band. Extend one leg straight, keeping hips level. Lower and alternate legs. Lower hips to the floor when finished.
Squeezing your glutes at the top of the movement ensures full hip extension and maximizes glute activation throughout the exercise. Maintaining a level pelvis throughout the exercise prevents excessive arching or tilting of the hips, which can shift the focus away from the glutes and put stress on the lower back. Pressing your knees outward against the band continuously engages the outer glutes and stabilizes the hips, preventing them from rotating. Driving through your heels provides a stable base and ensures that the power for the leg extension comes from your glutes and hamstrings, rather than your quads.
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