Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat deeply until glutes touch the floor, maintaining flat heels and an upright chest. Roll back onto your upper back, keeping knees bent and the dumbbell at your chest. Optionally extend the dumbbell overhead with a slight hip bridge. Roll forward, shifting weight to your heels. Drive through your heels to return to the deep squat, then stand fully, squeezing your glutes and engaging your core.
To maintain balance and prevent ankle discomfort, focus on keeping your heels firmly planted on the ground throughout the entire movement. Engage your core muscles consistently to stabilize your spine and protect your lower back during the roll and squat. Perform the roll smoothly and deliberately, avoiding any jerky movements to control the momentum and protect your joints. Maintain an upright chest position during the squat to prevent rounding of the back and ensure proper spinal alignment. As you drive back up, focus on pushing through your heels to activate your glutes and hamstrings effectively. Squeeze your glutes tightly at the top of the movement to maximize muscle engagement and ensure proper muscle activation.
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