Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, keep your back flat. Bend one knee to 90 degrees, flexing the foot. Squeeze your glutes to lift the leg back and up. Keep hips level, pause at the top, and slowly lower the leg.
To effectively engage your glutes, consciously squeeze them as you initiate the leg lift, focusing on a strong contraction throughout the movement. Maintain a square hip position throughout the exercise, preventing rotation or tilting of the pelvis to ensure targeted glute activation and spinal stability. Actively maintain a neutral spine by engaging your core and avoiding any arching or rounding of your back, which can compromise form and potentially lead to injury. Flexing your foot during the exercise helps to further engage the posterior chain and stabilize the ankle joint, promoting better control and power. Control the descent of your leg by resisting gravity, maintaining tension in your glutes and core to maximize muscle engagement and prevent momentum.
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