Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, squeeze your glutes, and lift hips to form a straight line from shoulders to knees. Pause briefly at the top, then lower hips 2-3 inches. Reverse the motion immediately to maintain tension throughout a short range of motion.
Feet hip-width apart for stability. Control the movement throughout. Avoid excessive hip height; prioritize muscle tension. Breathe: inhale on lower, exhale on lift. Beginners: start without weight. Keep shoulder blades stable. Avoid lower back arching; maintain a neutral spine.
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