Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Exhale, lift strapped leg laterally, knee slightly bent. Lead with heel, avoid hip/torso rotation. Raise leg to 45 degrees, maintaining a level pelvis. Pause, then inhale and slowly lower leg.
To maintain stability and prevent unwanted movement, consciously keep your pelvis square throughout the entire exercise, ensuring both hips remain level and facing forward. Focus on initiating the movement with your heel, driving the lift from your outer hip to maximize glute activation and prevent ankle strain. Engage your core muscles to prevent excessive arching or leaning, creating a stable base for the leg lift. Perform the movement with a slow, controlled tempo, resisting the urge to rush, to fully engage the glute muscles and improve muscle control. You should feel the contraction primarily on the outer portion of your hip as you lift your leg, indicating proper glute activation.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.