Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, lowering torso until parallel to thighs, maintaining a neutral or slightly rounded spine. Exhale, contract glutes and hamstrings to extend hips and return to upright. Align torso without over-arching, briefly squeeze glutes, then repeat.
To isolate the glutes, focus on hinging at the hips and minimizing knee bend, allowing your torso to move forward while keeping your legs relatively still. Engage your glutes throughout the movement, actively driving through them as you extend your hips to ensure they are the primary muscles working. Gently tuck your chin towards your chest to help maintain a neutral spine and prevent neck strain during the exercise. Be mindful of your lower back; if you feel a pull, adjust your form by reducing the range of motion or focusing on engaging your core to stabilize your spine. At the top of the movement, consciously squeeze your glutes for a brief moment to maximize muscle activation and ensure full contraction.
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