Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drive through your heels, and lift your hips to a full extension, creating a straight line from your shoulders to your knees. Squeeze your glutes firmly at the top. Perform 3-5 controlled hip pulses, lowering slightly then thrusting back to the extended position, maintaining glute engagement. Lower your hips with control, avoiding full hip contact with the floor, and repeat.
To maximize power and stability, focus on driving through your heels as you lift your hips, ensuring your weight is evenly distributed. At the top of the movement, powerfully squeeze your glutes to fully contract the muscles and achieve maximum hip extension. Maintaining a neutral spine throughout the exercise prevents lower back strain and ensures proper glute activation; imagine a straight line from your head to your heels. Gently tuck your chin towards your chest to prevent excessive neck extension and maintain spinal alignment. When performing the pulses, control the movement to avoid momentum; focus on engaging your glutes to push your hips back into the extended position with each pulse.
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