Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on your sit bones with a straight spine and lifted chest. Extend arms forward for stability. Straighten legs to eye level, forming a V shape. Engage your core to maintain a neutral spine. Breathe steadily and lower feet to release.
To stabilize your core and protect your lower back, actively draw your belly button towards your spine throughout the exercise. Focus on lifting your chest towards the ceiling to promote spinal extension and open your shoulders. Consciously balance on your sit bones to engage your glutes and pelvic floor for stability. Maintain a straight spine by avoiding rounding or arching, ensuring even weight distribution. Fix your gaze on a point in front of you to help maintain balance and prevent neck strain. Finally, engage your hip flexors to assist in leg lift and maintain proper pelvic alignment.
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