Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place dumbbells on the floor, shoulder-width apart. Transition to a high plank position, gripping the dumbbells. Lower your chest to the floor between the dumbbells, then press back up. Return to the squat position behind the dumbbells. Stand, driving through your feet, and lift the dumbbells to the sides. Lower and repeat.
Engage your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain, maintaining a strong and braced posture. Focus your gaze forward to help maintain a neutral spine and proper neck alignment during the squat and plank phases. Actively drive through your heels as you stand to maximize glute and hamstring activation and ensure a stable base. Ensure your shoulders are stacked directly over your wrists in the plank position to prevent wrist discomfort and maintain proper body alignment. Maintain a neutral spine throughout the exercise, avoiding rounding or arching your back, to protect your spinal health and maximize muscle engagement.
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