Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, placing hands on the floor. Walk hands forward to a high plank, maintaining a straight line. Lower chest to the ground, bending elbows at 45 degrees. Press back to plank, walk hands back to feet, and stand up.
Maintain a tight core throughout the entire exercise to stabilize your spine and protect your lower back. Initiate the movement by hinging at your hips, pushing your glutes back as if closing a car door, to properly engage your posterior chain. As you lower your chest, tuck your elbows in at a 45-degree angle to prevent shoulder strain and maintain proper form. Ensure your body forms a straight line from head to heels in the plank position, avoiding sagging hips or a rounded back. Control the hand walkout and walk-in phases, avoiding jerky movements to protect your shoulders and maintain balance.
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