Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, hinge at hips, pushing glutes back with a slight knee bend. Lower torso slowly until the bar rests on the pins, maintaining a neutral back. Pause briefly at the bottom. Drive through glutes and hamstrings to stand, squeezing glutes at the top, then reset on pins.
Initiate the movement by pushing your hips backward as if sitting into a chair, ensuring your core remains engaged to protect your lower back. Maintain a flat back throughout the exercise by actively engaging your core and avoiding rounding or arching. Focus on driving through your heels to maximize glute and hamstring activation and prevent knee strain. Squeeze your glutes tightly at the top of the movement to fully engage the muscles and feel the contraction. Keep your eyes focused forward or at a neutral point to maintain spinal alignment and prevent neck strain.
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