Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Exhale, extend leg back by squeezing glutes, keeping a slight bend in the knee. Extend hip until leg is aligned with your torso, avoiding back arching. Hold briefly at full extension. Inhale, slowly return to start with control. Maintain a stable torso and keep the non-working knee under your hip. Switch sides.
To maximize glute activation, consciously squeeze your glutes hard throughout the entire extension phase of the exercise, focusing on feeling the muscle contract. Maintaining a soft bend in your knee prevents hyperextension and ensures the movement is driven by your glutes, not your knee joint. Actively maintain a neutral torso position by engaging your core and avoiding excessive leaning forward or backward, which can compromise form. Engage your core muscles throughout the exercise to stabilize your spine and prevent lower back strain, ensuring power transfer from your legs to your glutes. Avoid any back swing by keeping your upper body still and controlled; any rocking motion indicates a lack of core stability or improper form.
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